Wednesday, June 1, 2016

Tuesday, May 31, 2016 ~ Happy Birthday Traci!
May 30, 2016
TCCF Island Party ~ Saturday, June 4th!
June 1, 2016

Wednesday, June 1, 2016

IMG_0746

Griffin and Laurel welcome Alba Reed Arendell,
7 lbs. 15 oz., May 25th, 1:49 am
Congratulations!

Announcements:

The TCCF Annual Island Party is this Saturday!
There will be regular boat shuttles provided hourly by Captain Ron beginning at 11:00 am.
The island is east of Mulligans…
Pick up and drop off will be at the dock just north of Mulligans.
See our home page for more details!
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Pre-WOD: 10 pvc presses, 10 pass throughs, 10 sit-ups, 10 hip extensions, 10 goblet squats,
10 dynamic supine scorpion + 10 dynamic prone scorpion + Samson Stretch

Preparation: A partner and a clipboard/score sheets

Skill warm-up with a partner: 2 x (5 deadlifts, 5 back squats, 5 shoulder to overhead);
add weight as needed…

Post-WOD: lacrosse ball shoulders, foam roll

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Lurong Challenge WOD #3 “Lurong Total”

AMRAP in 8 minutes…
Deadlifts ~ 2 minutes
Rest ~ 1 minute
Back Squats ~ 2 minutes
Rest ~ 1 minute
Shoulder to Overhead ~ 2 minutes

The athlete’s score is the total number of REPs completed during the 6 minutes of work time.
Athletes may only use one bar and must change their own weights during the rest times.
Standards are listed on the scoresheets…

Amy
Amy

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