Tuesday, October 10, 2017

Monday, October 9, 2017
October 8, 2017
Wednesday, October 11, 2017
October 9, 2017

Tuesday, October 10, 2017


Our new T-Shirts are in! If you pre-ordered be sure to pick yours up today!
The T-Shirts on the rack are available for purchase…

We are on week 2 of the “October 16 Club”!
4 WODs per week or more!

We had 13 members achieve 4 WODs per week in September.
But… we did have a hurricane!
We expect a much higher number this month.
You can do it TCCF!

Jump Rope 3 x 20 reps
10 Inch Worms
10 Sit-ups
10 Hip Extensions
Dynamic Supine Scorpion
Foam Roll

The Deadlift
5 Empty Bar Reps… then gradually add weight as you warm up

Lurong Fall 17:4 ~ “Dead Sprint”
For Time/10 Minute Cap…
10    Deadlifts
20   Double Unders
8      Deadlifts
40   Double Unders
6      Deadlifts
60   Double Unders
4      Deadlifts
80   Double Unders
2      Deadlifts
100 Double Unders

Level 3         Open      Masters      Masters+ 
Deadlift     175/225    175/225      145/185
Double Unders

Level 2         Open      Masters      Masters+
Deadlift     145/185    145/185      125/155
10/20/30/40/50  Double Unders  or 20/40/60/80/100 Singles    

Level 1          Open      Masters      Masters+
Deadlift      95/135      95/135        65/95
20/40/60/80/100 Single Unders

Scoring Notes

  • The athlete’s score is the time it takes to complete all rounds and reps of the workout. 
  • For Level 2, the athlete has the choice to do single or double unders. However, the entire workout must be completed with either singles or doubles. You cannot mix and match singles and double in the same workout, not even in different rounds. Every 2 reps of single unders count as 1 rep. Each double under counts as 1 rep.
  • Uncompleted reps in the time cap result in 1-second penalty per rep.
  • Video submissions are required in order to be eligible for this week’s performance prizes.

Supine Scorpion
Calf Stretches
Foam Roll


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