Tuesday, July 3, 2018

Monday, July 2, 2018
July 1, 2018
July 3, 2018

Tuesday, July 3, 2018

The Parade and 4th of July Party are almost here!
Here’s what you need to know ↓↓↓↓↓

TODAY – Float decorating, at 7:30 PM here at the box!
→TOMORROW – Parade line up on at 8:15 AM!
If you want to carpool meet at the gym at 7:45!
(we usually line up on Central Avenue north of Jackson Street, near 
the cemetery)

→ TOMORROW – Party at the Lindseth’s  following the parade 11:30 AM (all afternoon)!
… See more info on the music stand →→→

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

FITAID is here!
No artificial colors, flavors, or sweeteners…
$3.00 or $3.50 per can! Give it a try and let us know what you think!

Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see the link above↑)

MOBILITY on Thursday at 5:30 PM Sign up in RhinoFit!

YOGA on Sunday at 9:00 AM! Sign up in RhinoFit!


1. Cross-over Symmetry

2. 10 meter shuttles…run back
over the hurdle
knees to chest
figure 4

3 second samson

3. 2 sets of:
5 goblet squats with 3 second hold
5 side lunges (alternating sides r+l=1) with 3 second hold each side

1. July… Pull-ups (Strict): Max Reps
…scale as needed. Try to beat your score from last month!

2. Back squat 5-5-5-5-5 reps
Rest a full 3 minutes between sets. Stretch or foam roll as needed.
Alternate with a partner if possible for encouragement and motivation!

Post your 5 loads on the board …one after you complete each set 

 Back Squat
CrossFit WOD Tips With Rory McKernan

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable. Beginners use an empty bar or PVC pipe.

400 meter recovery walk with pinch grip carry
banded hamstring stretches
death stretch

piriformis stretch
Foam roll

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