Saturday, May 14, 2016

Friday, May 13, 2016
May 12, 2016
A 4-Week Bootcamp starts in June! Tell your Friends!
May 15, 2016

Saturday, May 14, 2016

Sarah PP 2

Sarah ~ Push Press!

Announcements:

MEMORIAL DAY MURPH IS COMING!!!

http://themurphchallenge.com 

Get your Car Decal before they are gone!

TCCF Annual Island Party ~ Save the Date! Saturday, June 4th!

The first CPR/AED training class will be held on Friday, June 10th at 6:30 PM
The classes are limited to 10 people!

Please check your calendars and look for a sign-up sheet later in the week.
When that class is full we will schedule another!
There is no charge for the class but donations are being accepted.
The class is being paid for by a local charity, the Michael Abt Foundation, who also helped us get our AED!

The Lurong Living Summertime 5-Week Challenge
Sunday is the deadline to sign up!
Click on the link above for more info!
Pot Luck ~ Sunday, May 22nd ~ Lauren’s house – 3:00 PM!
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Pre-WOD: Run 400 meters + 5 inchworms + 10 PVC pipe pass throughs;
5 x (:10 pull-up negatives + :20 front support hold);
10 sit-ups, 10 goblet squats, 10 push-ups;
Supine Scorpion

Skills: The Kettlebell Swing …start light for technique work up in weight
The Kayak …work up to a challenging weight

Post-WOD: Cobra to Child’s Pose

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WOD for time:
Buy in: 50 Double-unders

5 Rounds for time…
20 Kayaks (1=1)
15 Kettlebell Swings
10 Goblet Squats
Cash out: 400 meter run

Rx weight for all: 35/50+#

Amy
Amy

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