Thursday, August 29, 2019

Wednesday, August 28, 2019
August 27, 2019
Friday, August 30, 2019
August 29, 2019

Thursday, August 29, 2019



Coming this week!
Yoga with Dharmaki! Tomorrow at 6:30 PM!

TCCF will be closed next Monday for Labor Day. We will not be doing a beach WOD this year… 

Physical Therapy with Brandon, Today 5:00-7:00 PM

Mobility with Susie, Today @ 5:30 PM
Coming Events!
“Festivus Games” ~ September 14th ~ Same-Sex Partners ~ Click Here
Please put your name on the board once you have registered!

“Hunt for Hope”!  September 29 – Registration and Info ~ Click Here

2019 Tunnel to Towers 5K Run & Walk Vero Beach,
September 14, 7:30 AM ~ Click Here

CrossFit Open ~ First reveal, October 10th ~ Click Here
Remember to do your daily Pull-up Work!
August is Pull-up Month! 
Before or after your WODs do:
3 sets @ 50% of your max, weighted, strict or banded lat pull-downs…
Banded Lat Pull-downs are our new skill to help get you to that first pull-up! Check out Kim and Dharmaki: Video 

Be sure to check off your workouts on the August ATTENDANCE SHEET on the back wall! Set a goal to attend at least 3-4 times a week this month!

WOD 1:

Build to Heavy Set of 5
Strict Press

WOD 2:

“Heavy Metal”
AMRAP in 12 minutes:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

Strict Press
Strict Pull-up
Double Unders
Workout Tips

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