Thursday, November 20, 2014

For tomorrow's skill work and WOD.

https://www.youtube.com/watch?v=h7XjUbUpeHE
**DON'T FORGET!!**

On Saturday, Dr Katie and staff from Health Works will be in the gym, inflicting some serious damage that you will thoroughly enjoy!! It just may be the best $10 you spend on Saturday!

Also, if you are going to join us for the Christmas potluck on Dec 13th, be sure to sign for bringing a yummy dish, and for the white elephant if you'll be participating in that, too. The signup sheets are tapped to the white board across from the drawers and cubbies.
"We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light." – Plato

Friday's WOD

Strength: ME: SP

MetCon: 3RFT
- 100 DUs
- 20 95/65# C&J

Wednesday, November 19, 2014

Thursday's WOD

MetCon: FGB, Championship Round
5RFT (one minute at each station for each round):
- Wall-ball, 20 pound ball, 10 ft target (Reps)
- Sumo deadlift high-pull, 75 pounds (Reps)
- Box Jump, 20" box (Reps)
- Push-press, 75 pounds (Reps)
- Row (Calories)
*One point is given for each rep, except on the rower where each calorie is one point.

Tuesday, November 18, 2014

**10K METER ROW CHALLENGE**

Ok, athletes, have I got a challenge for you!! Now let me just start by saying that I wouldn't have you guys do anything I haven't or wouldn't do, so I'll just say it now...I've done the challenge, and Coach Christian has, too. Christian's time was 44:00, and mine was 42:15.

So what are those crazy times for, you ask??? Here it is - Row 10K meters in 45 minutes or less. That's it! Plain and simple :) But the total and pure enjoyment of rowing 10K meters for time isn't even the best part! The best part is that if you are successful with this challenge, your January membership will be CUT IN HALF!! Yes! You heard me right! Row 10K meters in 45 minutes or less, and your January membership will be CUT IN HALF!!

Anyone that is interested in the challenge must abide by the following rules:
1. Once you start, you must complete the 10K!
2. You must coordinate with me as to when you want to take the challenge (can be done during any class in lieu of what is planned for the day/class, or on a Saturday)
3. I will program the computer on the rower, and when you are done, the stop time must read 45:00 or under
4. No one can row for you at any time (believe me, I wanted Hightower to row my last 550m SO BAD!)
5. You can take as many breaks as you want, just be mindful of your time
6. The challenge must be completed before the stroke of midnight on Dec 31st :)
7. Finally, I or any of the coaches must validate your time before the screen turns off. If the screen turns off before a coach sees it, it doesn't count!

So there it is. 10K meter row in 45 minutes or less, and half off of your membership in January when successful. GOOD LUCK!! Oh, and BTW, you can thank Coach Christian for this insanely beautiful challenge :)
**HOLIDAY SCHEDULE FOR THANKSGIVING, CHRISTMAS, AND NEW YEARS**

Athletes, the following is the holiday schedule for TCC. It's pretty much set in stone, but please be on the lookout for any changes:

Thanksgiving: CLOSED on the 27th & 28th, OPEN on the 29th
Christmas: CLOSED on the 24th, 25th & 26th, OPEN on the 27th
New Years: CLOSED on the 31st and 1st

Again, please be sure to keep an eye out for any changes, and I'll try to let you know as soon as possible!!