Tuesday, October 31, 2017

Monday, October 30, 2017
October 29, 2017
Wednesday, November 1, 2017
October 31, 2017

Tuesday, October 31, 2017

Announcements …Happy Halloween!

Wear your costume to the Halloween WOD today (if you dare)!
We look forward to seeing a festive group!

Lurong Challenge update… currently in 5th place in the Country!

The November “16 Club” starts TOMORROW!
To make the 16 Club you must do a CrossFit WOD 4 times a week for the current month. 
In November you can get 2 days this week (starting tomorrow) and 2 days the last week to make 4 days, plus the 3 full weeks in the middle of the month. Good Luck!

Save the Dates…
November 4th (Saturday) ~ “October 16 Club” and “Lurong Challenge” Celebrations
We are combining the Pot Lucks! Cheryl is our host!
Sign up on the board… 6:00 PM. Address… see the board→→→

November 23rd ~ Thanksgiving Day Filthy Fifty! 

December 16th ~ Our Annual TCCF Christmas Party at Ron and Sue’s!

Run 200 meters
30 dynamic calf stretches…
Set up and warm-up at all stations with your partner…

Supine scorpion
Foam Roll

“Happy Halloween”
2 Rounds for time of:  (Share the work )

10 Dead Body Lifts (Barbell 155/225#)
31 Pumpkin Tosses (Wallballs 14/20#)
10 Ghost Jumps (20/24″ Box)
31 Skeleton-ups (perfect plank)
10 Kettle-Bat Swings (35/50#)
31 Coffin-Sits (AbMat)
10 Skull-ups (Chin over bar)
31 Spider Dips (Below parallel)
400 Meter *Pumpkin Run (Carry 1 Wall Ball 14/20#)
*Or bring a real pumpkin from home!

400 Meter Recovery Walk
Prone Scorpion
Foam roll

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