AMRAP 4: 27 Hang Power Cleans 65/95 27 Burpees Over Rower 21/27 Calorie Row Rest 4 Minutes AMRAP 4: 21 Hang Power Cleans 85/115 21 [...]

TCFers welcome the new people you see in class! We have several people doing a 6 week BestSelf Challenge that will be joining us with [...]

1 Mile Run 50 Dumbbell Snatches 35/50 400 Weighted Run 30 Pull-ups 20 Burpee Box Jumps 20/24

Teams of 3: person #1- Row for Cal Person #2- Sled Pull- 10 gym lengths Person #3- Rest Score total Cal

Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats THEN- AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang [...]

Back Squat- 6 Reps for 3 Sets   THEN, 3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row

5 Rounds On the 4:00: 10/14 Calorie Assault Bike 10 Lateral Barbell Burpees 5 Power Snatches 95/135

5 Rounds: 100' Walking Lunge (No Weight) 30 AbMat Sit-ups 12 Dumbbell Power Cleans 35/50

Thruster- Build to a Heavy 3   Then, For Time: 25 Thrusters 65/95 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 [...]