Wednesday, July 3, 2019

Tuesday, July 2, 2019
July 1, 2019
Friday, July 5, 2019
July 4, 2019

Wednesday, July 3, 2019

Announcements!

Rowing Clinic with Coach Stacey, Friday, July 12th @ 6:30 PM!
Limited to 10 people… sign up in RhinoFit to reserve your spot!

The new monthly attendance calendar is up! July is here! Be sure to mark your days… your goal should be to complete at least 12-16 workouts a month!

Welcome to week 5 of our Summer Series!
Our new 30-Day Challenge is a “Bottom-of-Squat-Hold”
Post your time today in the box provided in SugarWOD!

TCCF will be closed on tomorrow for the Independence Day Holiday!
Please join us as we walk together in the 4th of July Parade which starts at 8:30 AM.
Float decorating will be at 7:30 PM tonight. If you are available at 6:30 we may be doing a few 
preparatory things…
Parade participants should plan to meet at TCCF no later than 8:00 AM on Thursday to carpool to the parade staging area. BRING WATER!!! Children cannot walk, but can ride in the back of the truck. Bring Chairs and umbrellas for the kids. This is an exciting day in the life of our gym!!

5K Run participants can plan to meet at the Gym at 6:00 AM to walk down to the starting area together. Be sure to get registration information prior to race day.

Starting this week Swimming and Diving with Coach Chip will meet by appointment only. Let your trainer know if you are wanting to schedule a time.
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Bottom of Squat Hold
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EMOM for 8 Minutes
Hang Power Clean for load:

#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps
#8: 2 reps
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For Time:
21-15-9
Hang Power Clean (95/65)
9-15-21
Med Ball Squat Cleans (20/14)

10 Min Time Domain
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Prepare for your class in advance by watching these videos:
Hang Power Clean
Med Ball Squat Clean
Supine eccentric shoulder flexion.
Clamshells

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