Thursday, January 10, 2019

Wednesday, January 9, 2018
January 8, 2019
Friday, January 11, 2019
January 10, 2019

Thursday, January 10, 2019


***We are excited to announce some new plans for the New Year!
We have a three challenges… WODs, Goal Setting, and Nutrition!
For the WODs we have a “150 Challenge”!  Your trainer will explain this to you.

For Goal Setting see the big whiteboard. Your trainers will have some insights on that for you as wellThe Nutrition piece is coming soon… stay tuned!

***If you haven’t done so already consider subscribing to the CrossFit email of the day!
It is brief and packed with life-changing info!
You can do so here: …scroll to the bottom of the page.

***Are you logging your workouts in SugarWOD?
Here is another new goal for the New Year!
 Step up your commitment, receive announcements and WODs sent directly to your phone daily, and feel the love and support from your TC CrossFit Family!  WOD prep videos and PR reminders are part of the program too!


Physical Therapy this week and next… See the sign-up sheet to save your spot!
A Great goal might be to try some physical therapy!
See your trainer for a 50% off coupon for your first visit!


4 Rounds for time of:
•400 Meter Run
•21 Kettlebell Swings (50)/35)
•21 Slamballs (30/20)


Execute the following complex:
• 1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.
• 2x’s Through the complex, rest 1 minute.
• 3x’s Through the complex, rest 90 seconds.
• 2x’s Through the complex, rest 1 minute.
• 1 Complex

Scaled Options:
1. Do the complex with feet on a 20-in box (1 ABMAT if needed).
To increase the difficulty, keep one leg raised.

2. HSPU will be in a pike position (1 ABMAT if needed).
The Kettlebell Swing
The Slam Ball
Kang Squats with hands on shoulders (no load)
400 meter recovery walk with pinch grip carry
“Y” stretch
Supine scorpion
Foam Roll


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