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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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    We are excited to announce our next offering of TCF Kids! This six class series will run on Monday evenings beginning August 17th. (No class on Labor Day.) Ages 5-9 will meet at 5:30pm. Ages 10-13 will meet at 6:30pm. (If there are not enough participants for each age group, one session will be offered at 5:30pm.) Cost of the series is $75 for current TCF families and $95 for non-members. We’re sorry but there are no refunds for classes not attended. Registration ends Aug 13th. Please contact Kimberly with any questions and to register your future Firebreather.
    Join us for another TCF Yoga series! Classes will be held on Thursdays at 9:45am for six weeks (Aug 20th - Sept 24th). All sessions will last approximately 60-75 minutes. The format will be flow style with beginner to intermediate Yoga postures sequenced together at a slow to moderate pace. The series is appropriate for all skill levels. Fees are $75 for current TCF athletes and $90 for all others. The deadline to register is August 17th. To sign up, please email Kimberly
    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