Tuesday, June 11, 2019

Monday, June 10, 2019
June 9, 2019
Wednesday, June 12, 2019
June 11, 2019

Tuesday, June 11, 2019

Announcements! Lot’s of them!
Congratulations TCCF on a great Benchmark week and a great start to our Summer Series! Attendance has been AWESOME and you have posted your scores in SugarWOD so faithfully. Let’s keep the momentum going and see what we can accomplish by August. Also, We are in Week 2 of our June, 30-day Challenge! Are you doing your push-ups?
Post your beginning number on Monday, June 3rd and daily numbers in your notes in SugarWOD!
Save the Date!! TEAM WOD! Friday night June 21st at 6:30 PM!
NEW! We have two new flavors of LifeAID for you to try! In addition to the regular LifeAID (red), the FitAID (black and white), and The RX FitAID (black and gold) we now have… FitAID and Rx FitAID Zero Sugar!  Check out these flavors when you can and give us your feedback!
The 4th of July Parade and the 4th of July 5K are coming! Sign up on the board if you are interested in walking in the parade, decorating the float, or running/walking in the race.
Swimming with Coach Chip will be on Tuesday, Wednesday, and Friday this week, 7:30-8:30 AM – North County Pool.
Mobility with Brandon, sign up by Wednesday!
Finally, we will be placing a new t-shirt order by the end of this week!
Check the information on the table for styles, colors and sizes!

If you would like to pre-order your size and color before we place the order to guarantee your t-shirt(s) see the clipboard on the table ASAP!
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Shoulder Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5+ reps @ 85%

2 min rest between lifts

Percentages are based on your max lift from the CrossFit Total
Come to class with your percentages calculated…
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RUN, ROW, PUSH
200 meter Run
20 S2OH 95/55
200 meter Row
20 Pushups
200 meter Run
20 S2OH
200 meter Row
20 Pushups

12 minute time domain…
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CORE
2 rounds not for time:
Max controlled knees to chest
1 min plank (elbows)

6 minute time domain…
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Prepare by watching the following videos before coming to class:
Shoulder Press
Shoulder to Overhead
Push-up
Rowing tips with Jason Khalipa

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