Thursday, March 5, 2020

Wednesday, March 4, 2020
March 3, 2020
Friday, March 6, 2020
March 5, 2020

Thursday, March 5, 2020

Announcements!

All TCCF members are invited to join a Six-Week Healthy Eating Challenge hosted by Stacy Bond. The start date was March 2nd! (It is ok to sign up late) Details are on our TCCF Facebook page. You can sign up by emailing Stacy at stacydbond@gmail.com

A New 8-week session of our Weightlifting Class with Pete will begin on Tuesday, March 17th. 

Coming Events!

March 13th! Come join Coach Kim for a Friday Night Team WOD and then join us in the parking lot for our Gym-Wide Cook-out!

March 28th – Come watch our athletes compete in the Burritt Built Throwdown! https://www.facebook.com/burrittbuiltthrowdown/
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WOD 1:
“Overhead Squat

Build to Heavy Set of 3

* Athletes will have 15 minutes (approximately 5 sets) to build to a heavy set of 3 overhead squats. Working with a partner is ideal for this strength piece.
* To start each set, it may be helpful to push jerk or split jerk the weight from the back rack to overhead
* As the weight gets heavier, this is likely what you’ll be doing, so it’s helpful to practice when the weights are lighter
* For safety reasons, it’s best to drop the bar to the ground in front of you instead of trying to bring it down to your back
* The partners sharing the bar can work together to get the bar back up to the rack as needed.
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WOD 2:
“FaceTime”

AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups

* We’ll have about 15 minutes to build to a heavy set of 3 overhead squats
* To start each set, it may be helpful to push jerk or split jerk the weight from the back rack to overhead
* As the weight gets heavier, this is likely what you’ll be doing, so it’s helpful to practice when the weights are lighter
* For safety reasons, it’s best to drop the bar to the ground in front of you instead of trying to bring it down to your back
* The people sharing the bar can help with getting it back up to the rack after each set
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Movement Videos:
The Overhead Squat
The Sumo Deadlift Hight Pull
Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups

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