Monday, October 9, 2017

Saturday, October 7, 2017
October 6, 2017
Tuesday, October 10, 2017
October 9, 2017

Monday, October 9, 2017


Our new T-Shirts are in! If you pre-ordered be sure to pick yours up today!
The T-Shirts on the rack are available for purchase…

We are on week 2 of the “October 16 Club”!
4 WODs per week or more! 
We had 13 members achieve 4 WODs per week in September.
But… we did have a hurricane!
We expect a much higher number this month.
You can do it TCCF!


With a 15 minute running clock spend 5 minutes on each…
1. Cross-over Symmetry
2. Run 200 meters, 30 dynamic calf stretches,
:30 bar hang, :30 front support hold, :30 bottom of ring dip hold
3. Box shoulder stretches, dynamic prone scorpion, dynamic supine scorpion, foam roll

The Dumbbell Snatch
The Kipping Ring Dip
1. Leg sweep
2. Leg sweep knee up
3. Leg sweep knee higher and press

AMRAP in 16 Minutes…
5 Ring Dips
20 Dumbbell Snatches/Alternating Arms
200 Meter Run

Rx weight: 35/50# Dumbbells

400 meter recovery walk with pinch grip carry
“Y” Stretch
Calf stretches

Foam roll

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