Tuesday, February 11, 2020

Monday, February 10, 2020
February 9, 2020
Wednesday, February 12, 2020
February 11, 2020

Tuesday, February 11, 2020

Thought for the Day…
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

Announcements!

CrossFit works when you do it! Our members are strongly encouraged to make it their goal to attend a minimum of 3-4 times per week. Our “150 WODs in a Year Challenge” continues for 2020! An attendance summary for January has been posted on the white board in the back of the gym. Be sure to check it out!

Reminders:
Post your goals for 2020!
Need some ideas for setting goals? Ask your trainer for help! Attending 3-4 times a week is a great goal to set for the New Year! Also, don’t forget your Cross-over Symmetry!

Coming Events!
“Burritt Built Throwdown” – March 28th
Co-Ed teams 2 girls + 2 guys.
Plan to come out to support our TCCF teams!

The Festivus Games…
Saturday, April 18th, individual athletes
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WOD 1:

Bench Press
Build to Heavy Set of 3

* Athletes will have about 13 minutes to build to a Heavy Triple Bench Press
* For safety, ensure athletes always have a spotter and have their thumbs wrapped around the bar throughout the lift

WOD 2:

“Swole Cycle”
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

* Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
* The score at the end of the 16 minutes is the total reps completed during your work stations
* There is no rest between stations beyond the :10 seconds
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Movement Videos:
The Bench Press
The Strict Pull-up
The Jumping Pull-up (video shows Chest to Bar)
The Push-up

 

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