Tuesday, June 28, 2016

The Annual TCCF 4th of July Parade Event!
June 26, 2016
Wednesday, June 29, 2016
June 28, 2016

Tuesday, June 28, 2016

Press Family Deadlift

Awesome “Preuss Family Deadlift” ~ Cedar Mountain, North Carolina!


4th of July info:
Parade Float Decorating ~ Sunday 7/3 at 7:00 PM (at the box)
Parade: 8:30 AM 7/4 ~ Meet at the Box at 7:45

4th of July 5K Run registration forms are available on the table…
Wear your TCCF T-Shirt and Represent!

Swimming groups ~ more info after the 4th

Planning a Summer Vacation? Be sure to send us pictures of yourself doing something CrossFit-ish!

Pre-WOD: HQ warm-up with strict pull-ups;
Dynamic Supine and Prone S

Skill: Early Arm Pull in the SDLHP
The Sumo Deadlift High Pull
Practice “Above knee pulls with arms locked” in sets as shown in the video

Post-WOD: 3-way shoulder, foam roll

AMRAP in 16 minutes…
10 Sumo Deadlift High Pulls 65/95#
10 Ring Dips
10 Push Press
10 GHD Sit-ups






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