Thursday, August 29, 2019

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

Thursday, August 29, 2019

HAPPY BIRTHDAY BRAD!!!

Announcements!

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
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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
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Reminders…
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!
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WOD 1:

Build to Heavy Set of 5
Strict Press
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WOD 2:

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

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