Tuesday, March 12th, 2013
A few updates, announcements, and happenings at TCF...
Yoga! Have you tried it? All TCF athletes are able to take a free class to check it out. Right now, we are offering a couple of classes each week - one in the evening and one in the morning. (Weekend offerings are on the way!) The class offerings are different each week so be sure to check the TCF schedule. If you would like to continue attending Yoga after your free class, you'll need to purchase a block of classes. We offer them in sets of ten and at $5 per class, well, you can't beat that anywhere! There is no expiration date for the classes you purchase. (Oh, and did you know it can help improve your WOD performance? Yeah!)
Festivus Games at TCF is almost sold out! It's going to be a big day (a very big day!) at TCF and we need volunteers to help ensure our visitors have a great experience. If you can volunteer for a few hours on April 13th, we sure could use the help. Please send an email to Kimberly@TriangleCrossFit.com to let us know you can be there.
Reebok Nanos and Oly Lifters are here! We have a variety of sizes and styles to choose from for both men and women. We'll be opening the "pro shop" at various times this week so you can pick up some new kicks to WOD in! (If you pre-ordered something, we have it on hold for you.)
In keeping with our reminders about general rules at TCF, here's another.... don't be late!! Warming up is important and we won't wait on you if you're just walking in or just starting to warm up when everyone else is ready to WOD. Hey, it's not fair to the group! We've never been one to use burpee penalities for tardiness but we know of other boxes that do. Hmmm, maybe we should think about that?
And lastly, please note there is no 8:30 AM class on Wednesday of this week. Please be sure to join us for one of the other classes we have scheduled in the evening or early morning. We apologize for any inconvenience.
Now, for the WOD....
Workout of the Day
Deadlift 15 minutes to find your 3 rep max.
then...
3 rounds for time:
50 Double Unders
20 Kettlebell Snatch (55, 35)
30 Sit Ups
Post heaviest load and time to comments.
Don't worry, they're OK.....just stretching.
QUOTE:"Only the guy who isn't rowing has time to rock the boat." - Jean-Paul Sartre
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Deadlift 3RM: 285#
Metcon: 10:47 rx'd
Posted by: Zeke | March 12, 2013 at 09:56 AM
DL 3RM 325
Metcon 15:09 Double unders still poor, but improving!
Posted by: Bob | March 12, 2013 at 08:01 PM