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Tuesday, January 21st, 2014

Top Dawg 2014 begins next week.  Do you have what it takes to be the best at TCF?  Stay tuned....more details on the way....keep workin'!

 Workout of the Day

Conditioning:

4 Rounds for time:

15 Deadlifts (225, 155)
15 Ring Dips
15 Pull Ups

Post time to comments.

ElementsJan2014
TCF's newest athletes...Scott, Robert, Mary, Cory, Rodney, and Darrell.  Welcome to the family!

QUOTE: "The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else  is looking." - Mia Hamm

Comments

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Joe O.

Who's that suspicious looking character in the NC State sweatshirt?? Welcome to Triangle Crossfit!!

Clay

17:46 at Raleigh fire station 6 (BOOOOO!) Definitely going to get some Skins arm compression sleeves for ring dips. My arms always get skinned up from the ring straps. Stay tuned to the website as we will soon have a link to get a discount on Skins apparel.

Dov

10:20 rx

Nichole

16:12
Dead lifts & Pull Ups rx'd
1st round rxd ring dips
2-4 rounds purple band on the rings

Dov pointed out that I need to work on getting deeper in my dip, one more thing to add to the list.

Zeke

13:25 w/185#

Chris

Dov ensured that I was properly motivated to tack this on my evening workout. After several sets of yoke walks at 470# this definitely felt rough. Scaled deads to 205 and used a band on dips. - 15:49.

Bob

16:50 Rx'd

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