Saturday, December 1, 2018

Friday, November 30, 2018
November 29, 2018
Monday, December 3, 2018
December 2, 2018

Saturday, December 1, 2018

Save the Dates…
Warrior Dash 
1:00 Wave!
February 9, 2019 ~ Clermont, FL

Insane Inflatable 5K ⇒8:30 Heat!
March 16, 2019 ~ Melbourne
Tickets are $39 now but will go up! See Matt B for more info!

Christmas Party ~ Saturday, December 8th ~ Ron and Sue’s House!
7:00 PM ~ <$20 White elephant gift if you want to participate!

Our TOYS FOR TOTS box is back and ready to be filled!
New, unwrapped gifts please…

Happy Holidays to ALL!  Please pick up a TCCF Christmas Ornament as a
Holiday Thank You” from your gym owners!

*******************************
HAPPY BIRTHDAY BARBARA MAZZARELLA!!!

WOD
“Nutts” ~ A Hero WOD!
Grab a partner ~ For time…
• 20 Handstand push-ups ~ 10 each
• 30 Partner Deadlifts 155/225
• 40 Box jumps, 24/30 inch box ~ 20 each
• 50 Pull-ups ~ 25 each
• 100 Wallball shots, 14/20 pounds ~ 50 each
• 200 Double-unders ~ 100 each
• Run 400 meters with a 45lb plate ~ together, alternate holding the plate

…share the work equally, break up the reps any way
_____________
Kipping Handstand  push-ups
Deadlifts
Box jumps
Kipping Pull-ups
Wall balls
Double-unders
Penguin hops
_
____________

Recovery/stretching
400 meter walk with pinch grip carry
Calf on a kettlebell
Foam Roll

 

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