Monday, May 23, 2016

Memorial Day Murph 2016!
May 21, 2016
Tuesday, May 24, 2016
May 23, 2016

Monday, May 23, 2016

Congratulations to Taylor and Derek!

Congratulations to Taylor and Derek!

Taylor and Derek (longtime members of TCCF) were married on Saturday in a beautiful ceremony at McKee Botanical Gardens. In a surreal turn of events the family home was destroyed by fire in the early morning hours on the day of the wedding. All family members were able to escape, but the home is a total loss.
We have an opportunity as a CrossFit Community to reach out to Taylor’s family
Please check the link below for more information…


Pre-WOD: Run 200 meters + 30 dynamic calf stretches;
10 PVC Pass throughs + 10 PVC OH Squats, 10 GHD or ABMAT Weighted S
Thoracic Spine Mobility- barbell and a foam roll

Skill: The Overhead Squat
Bar-only: 2 x (5 snatch balance + 5 Overhead squats);
Then Overhead squats adding weight as needed…

Post-WOD: Cobra to Child’s Pose, Foam Roll

AMRAP in 20 minutes…
Run 400 Meters
20 GHD Sit-ups*
10 Overhead Squats 65/95#

*Scale to weighted sit-ups 25/35#.
**GHD sit-ups should not be done in a WOD unless you have months of previous experience doing this movement with proper technique.

***Please wait and cheer until every participant has finished! The equipment can wait!


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