Wednesday, December 27, 2017

Tuesday, December 26, 2017
December 25, 2017
Thursday, December 28, 2017
December 27, 2017

Wednesday, December 27, 2017


Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS!
TCCF is planning to host a “Jump Rope Double-under Seminar” on Sunday, January 21st
Molly and her crew from JumpRope (
⇐see link) did a seminar at TCCF
two summers ago and they were great!
→We need 14 people to make this event a GO! 
The seminar is 2+ hours long and the cost is $60 per person…
Indicate your interest by putting your name on the whiteboard!

Our next 6-week session of KidFit will be starting on January 8th!
Ages 6-8 at 4:30 PM and 9-12 at 5:30 PM ~ Classes on Mondays and Wednesdays
Please sign up in RhinoFit!

A new session of our supplemental weightlifting class will be offered starting January 9th.
This is an 8-week class ~ Tuesdays and Fridays ~ 5:15 – 6:25.
Information sheets are on the table. Please sign up in RhinoFit

The December “16 Club” challenge is in week 4! Keep fighting for those days!
A NEW 16 CLUB starts next week!!

New Year’s Eve Party at Adam and Traci’s!
7:00 PM ~ Bring a Dish to Share! BYOB!

Lurong “Resolution” Challenge registration is open.
The dates are: January 15 – February 18 ~ Early bird pricing ends tomorrow!


With a running clock set at 18 minutes, spend 6 minutes on each:
1. Cross-over Symmetry
2. Double-unders 3 x 21/Singles 3 x 42
30 dynamic calf stretches
10 sit-ups
10 Hip extensions
3. :30 bar hang
Piriformis stretch
Supine Scorpion
Foam Roll

3 Deadlifts and 3 Hang Cleans…add weight 
→4 sets starting at bar-only

Deadlifts 95/135#
Hang Cleans 95/135#
Cash out: 400 meter run

400 meter recovery walk with pinch grip carry
Cobra to Child’s Pose
Foam Roll

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