Wednesday, July 12, 2017

Barbell Clinic 6/14/2017
July 11, 2017
Thursday, July 13, 2017
July 12, 2017

Wednesday, July 12, 2017

Announcements!

We are preparing to place an order for a new batch of TCCF T-Shirts!
Pre-order yours this week! See the order form on the table.

Suggestions to help beat the heat:
Check out the hydration chart in the bathrooms
Bring a large insulated cup of ice from home and fill it with water at the box
Use a Kool Towel (we sell them!) or some other cooling towel to keep your body temperature down
Use the cold spray bottles provided in the refrigerator
⇒Also, b
ring a personal towel to keep hands and face dry (ours are for cleaning)

Barbell Clinic with Bronco ~ Friday night at 6:30!  Sign up online!

Are you aware of the signs and symptoms of Heat Related Illnesses?
Please read the information provided at the box!
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Warm-up:
HQ warm-up
10 dynamic supine 
scorpion
3 x :30 box stretches

Skill:
The Clean and Jerk
Warm-up empty bar to working weight…

WOD:
10 Rounds for time…
3 Clean and Jerk 
10 GHD Sit-ups ←scale to 20 ABMAT sit-ups

Rx weights: 115/165#

Stretching/Recovery:
Cobra to Child’s Pose x 3, foam roll

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