Tuesday, June 26, 2018

Monday, June 25, 2018
June 24, 2018
Wednesday, June 27, 2018
June 26, 2018

Tuesday, June 26, 2018

NEW! Check out our newest retail item… FITAID!
No artificial colors, flavors, or sweeteners…
$3.00 or $3.50 per can! Give it a try and let us know what you think!

The Parade and 4th of July Party are coming up NEXT WEEK!  
Please check out the board →→→→→

→ Float Decorating day on Tuesday the 3rd at 7:30 PM…
→ Parade line up on Wednesday the 4th at 8:15 AM…
→ Party at the Lindseth’s  following the parade… See more info on the board →→→

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

Barbell Clinic on Friday with Pete ~ Bench Press Sign up in RhinoFit!

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!


bike 10 calories
→20 meter shuttles:
walking lunges
knees to cheat
bear walks
→5-10 each:
handstand push-ups or variation
toes to bar or variation
box step-overs
→Trainer-led dumbbell box step-overs and overhead lunge warm-up

CrossFit Games 2018 – Regional Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
15-meter right-arm dumbbell overhead lunge (left arm racked)
15-meter left-arm dumbbell overhead lunge (right arm racked)

Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box

CrossFit WOD Tips With Rory McKernan
Scaling the Handstand Push-Up (Pike Push-Ups)
The Dumbbell Overhead Lunge

This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Intermediate Option (scale as needed)
For time:
35 handstand push-ups ←scale to box, or knee push-ups
35 toes-to-bars
50-cal. bike
35 dumbbell box step-overs
15-meter right-arm dumbbell overhead lunge (left arm racked)
15-meter left-arm dumbbell overhead lunge (right arm racked)

Men: 50-lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells, 20-in. box

Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike
30 box step-overs
30-meter walking lunge

400 meter recovery walk with pinch grip carry
death stretch
piriformis stretch
foam roll

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