Thursday, December 5, 2019

Wednesday, December 4, 2019
December 3, 2019
Friday, December 6, 2019
December 5, 2019

Thursday, December 5, 2019

Announcements!

NEW!
Our weightlifting class with Trainer Pete will be officially starting up again on January 7th. This class is for intermediate to advanced lifters who have been training at TCCF at least 3-4 days per week for the last 6 months. The class will be held twice a week, at 5:15 PM, on alternating Tuesdays and Wednesdays and each Friday. The cost is $50 per month. Pete will be doing three “Prep” classes this month on 12/10,  12/18, and 12/23.
If you are interested in signing up for the weightlifting class please put your name on the clipboard sheet provided at the gym. Space is limited.

Our DECEMBER attendance calendar is up! This is the final month of the year and of our “150 WOD” Challenge. Keep strong with your workouts through the end of the year!

Christmas shopping this week? Don’t forget to pick up a toy to share with a child this year. Our Toys for Tots box is available for your donation. Please bring a new, unwrapped gift and put it in the box provided. 

Save the Date! Our Annual Christmas Party is on Saturday, December 21st at 7:00 PM!
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AMRAP 16:
21/15 Calorie Assault Bike ~ 30/21 Calorie Schwinn Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs* (15′)

*all rope climbers need to wear leg protection!
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Movement Videos:
Kettlebell Swing – Keep shoulders back
The Kettlebell Swing with details
Rope Climbs
Rope Climb – foot wrap focus
Pull-up bar assisted rope climb

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