Wednesday, August 28, 2019

Tuesday, August 27, 2019
August 26, 2019
Thursday, August 29, 2019
August 28, 2019

Wednesday, August 28, 2019

Announcements!

Coming this week!
New!!! Yoga with Dharmaki! 6:30 PM Friday!

TCCF will be closed next Monday for Labor Day. We will not be doing a beach WOD this year… 

Physical Therapy with Brandon, Tomorrow 5:00-7:00 PM
Sign up on the clipboard by Today!

Mobility with Susie, Tomorrow @ 5:30 PM
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Coming Events!
“Festivus Games” ~ September 14th ~ Same-Sex Partners ~ Click Here
Please put your name on the board once you have registered!

“Hunt for Hope”! September 29 – Registration and Info ~ Click Here

2019 Tunnel to Towers 5K Run & Walk Vero Beach,
September 14, 7:30 AM ~ Click Here

CrossFit Open ~ First reveal, October 10th ~ Click Here
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Reminders…
Remember to do your daily Pull-up Work!
August is Pull-up Month! 
Before or after your WODs do:
3 sets @ 50% of your max, weighted, strict or banded lat pull-downs…
Banded Lat Pull-downs are our new skill to help get you to that first pull-up! Check out Kim and Dharmaki: Video 

Be sure to check off your workouts on the August ATTENDANCE SHEET on the back wall! Set a goal to attend at least 3-4 times a week this month!
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“Half Time”

30-20-10:
Dumbbell Power Snatch – alternating (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Row (Women: 9-15-21)
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Movement Videos:
Dumbbell Power Snatch Progressions
WallBall
Burpee
Rowing

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