Tuesday, January 8, 2018

Monday, January 7, 2019
January 6, 2019
Wednesday, January 9, 2018
January 8, 2019

Tuesday, January 8, 2018

Announcements!

***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: crossfit.com …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!

Reminders…

Our next 8-week weightlifting class with Pete will begin on Tomorrow, January 8th!
This class meets twice a week, 5:15-6:30 and is designed for the intermediate to advanced lifter. The cost is $50 per month. 

Physical Therapy this week… 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!
*************************************

WOD:
For time…

60 Overhead squats (95/65)
60 GHD Sit-ups
60 Front squats (45/35)
60 Push-ups
60 Air squats
60 Pull-ups

(15-20 minute time domain)
_______________
The Overhead Squat
The Front Squat
The Air Squat
The GHD Sit-up
The Push-up
The Kipping Pull-up
_______________
Recovery/stretching
“Y” stretch
400 meter recovery walk with pinch grip carry
Supine scorpion
Piriformis stretch
Foam Roll

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