Friday, August 29th, 2014 (16 Fridays until Christmas!)
TCF will be open on Monday from 8:00-10:30am for Open Gym. For our newer athletes, this means you can come in during any of these hours to complete a metcon, work on your skills, lift weights or just hang out. There are no scheduled classes but we will post a workout for you or you can choose your own. If you're staying in town for the holiday, be sure to come see us!
Workout of the Day
Snatch Complex: 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats. Take 15 minutes to work up to a max in the complex, then complete 2 more at 90%.
For time -
100 Double Unders
80 Air Squats
60 Push Ups
40 Kettlebell Swings (55, 35)
20 Hang Power Cleans (135, 95)
10 Muscle Ups (Scale is 20 pull ups and 20 dips for this one, mixed up however you want)
Coach Zeke swinging the bell.
QUOTE:"You are not in this world to live up to other people's expectations, nor should you feel the world must live up to yours." - F. Perl