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1st AMRAP 5+5 24" box and purple band
2nd AMRAP 3+2 65lb. thrusters and burpees
3rd AMRAP 3+5 back extensions and sit ups


1st amrap 7+5 rx'd
2nd amrap 4+3 rx'd
3rd amrap 3+16 rx'd

Then 1000 m run

Josh L

6 rx
5 rx
3+23 rx

Dead tired and wrecked.

Mike Z is a beast. Fun to watch.

Joe G

5+4 w/ abmat & 10# plate under HSPU
6 Rxd
3 Rxd, first round w/ GHD situps

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    Gobble! Gobble! At least that's what most of us do on Thanksgiving but don't worry because TCF is here to help. Come burn off all those extra indulgences by taking part in our annual tradition - the Turkey Burner WOD. Offered each year on the day after Thanksgiving, it's a workout that's hard to forget. With plenty of exercises, sets, and reps as well as a 90 minute cut-off, well, let's just say it does the job. The gym will open at 9:00am on Nov 28th and the Turkey Burner will begin promptly at 9:30. There is no charge for current TCF athletes and a $20 drop-in fee for visitors. All attendees should register through our Event Registration link. We hope to see you there!
    TCF will run a regular schedule the morning of Halloween but our evening schedule will be altered. Open Gym is scheduled from 4:00-6:00pm on Oct 31st so that all TCF ghosts and goblins can get their "Boo!" on. Happy haunting, ya'll!
    Mark your calendars and join us at 7:30pm on November 6th for our next TCF Bible Study event. These get-togethers last about an hour and are always casual. Just come with an open heart for God's word and a desire to fellowship with others. No sign up...just show up. Hope to see you there!
    Want to learn more about TCF and what we have to offer? Contact us today to schedule your free introductory session! Call us at 919-291-7200 or send an email to info@TriangleCrossFit.com