Wednesday, November 28, 2018

Tuesday, November 27, 2018
November 26, 2018
Thursday, November 29, 2018
November 28, 2018

Wednesday, November 28, 2018

Save the Dates…
Warrior Dash…
NEW ⇒ 1:00 Wave!

Our next Physical Therapy session with Brandon Davey will be tomorrow!
See the sign-up sheet …there still may be a few spots left!

Christmas Party ~ Saturday, December 8th! 
7:00 PM ~ <$20 White elephant gift if you want to participate!

Our TOYS FOR TOTS box is back and ready to be filled!
New, unwrapped gifts please…

Happy Holidays to ALL!  Please pick up a TCCF Christmas Ornament as a
Holiday Thank You” from your gym owners!

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WOD
30 Muscle-ups

At the top of every passing minute, perform 8 burpees (workout starts at MU)

Toes to Bar Skill Work…
_________________
The Ring Muscle-up
The Burpee
Box Transitions (the second rep in the video)
Seated Pike Raises
_________________
Recovery/stretching
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Foam roll

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