Tuesday, July 2, 2019

Monday, July 1, 2019
June 30, 2019
Wednesday, July 3, 2019
July 2, 2019

Tuesday, July 2, 2019



Rowing Clinic with Coach Stacey, Friday, July 12th @ 6:30 PM!
Limited to 10 people… sign up in RhinoFit to reserve your spot!

The new monthly attendance calendar is up! July is here! Be sure to mark your days…
your goal should be to complete at least 12-16 workouts a month!

Welcome to week 5 of our Summer Series!
Our new 30-Day Challenge is a “Bottom-of-Squat-Hold”
Post your time today in the box provided in SugarWOD!
Squat Hold Video!

TCCF will be closed on Thursday for the Independence Day Holiday!
Please join us as we walk together in the 4th of July Parade which starts at 8:30 AM.
Float decorating will be at 7:30 PM Wednesday evening. If you are available at 6:30 we may be doing a few 
preparatory things…
Parade participants should plan to meet at TCCF no later than 8:00 AM on Thursday to carpool to the parade staging area. BRING WATER!!! Children cannot walk, but can ride in the back of the truck. Bring Chairs and umbrellas for the kids. This is an exciting day in the life of our gym!!

5K Run participants can plan to meet at the Gym at 6:00 AM to walk down to the starting area together. Be sure to get registration information prior to race day.

Starting this week Swimming and Diving with Coach Chip will meet by appointment only. Let your trainer know if you are wanting to schedule a time.

Shoulder Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%

To save time please come to class with your weights calculated!

AMRAP for 12 Minutes:
12 Deadlifts (165/125)
12 Handstand Push-ups
50 Double-unders
1 set not for time:
50 sit-ups
50 Flutter kicks ( R + L = 1)
400m Bear Hug Slam Ball Carry
Please prepare by watching the following videos before attending your class:
Shoulder Press
Handstand Push-ups

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