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Groupon Voucher Holders or New Clients

Click on the big red square or the Groupon Icon, select sign-up now, then select appropiate membership type.
All new clients are required to complete 4 Fundamental Classes at a minimum before they will be allowed access
into our mainstream Crossfit program. Currently, we offer Fundamental at 5:00am, 7:30 pm Monday through Friday and 8:30pm Monday
through Thursday. There is also a 12:00pm (noon) class on Sundays. If you have questions beyond this, PLEASE DO NOT CALL...Please
use email as a means of communication Carrie@TBCcrossfit.com.

Thnak you! Happy Crossfitting!

 

February 03, 2012 TBC Crossfit WOD

Warm Up Cals

Ante: Mobility drills
1 RM Deadlift

"WOD"
10 Deads
50 Double Unders
3x for time

I'ts a great accomplishment when you can increase your one rep max on anything.
That's how you know you are getting stronger. Or maybe you are just falling victim
to peer pressure... right Andrew?


Congrats to everyone who increased their one rep max! All of you are AWESOME!!!!
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TBC Custom Shirts & Jump Ropes

They are in!!! I got mine... have you got yours?



If you've ordered a shirt or jump rope please pick them up.
The shirts are $35 and the jump ropes are $18. Cash is preferred.
If you don't get yours soon we'll sell it and start calling someone else by your nickname.
Please let Mark "jump rope king" Tag know how awesome the shirts are and that
we will miss him when he's gone.
Hurry and get yours today!

*EDIT*
I apologize if I caused any confusion by the title. Only the T-shirts are custom,
the jump ropes are not. If that is to emotionally traumatizing for you don't worry,
I've got a cool label maker and I'll be happy to customize your jump rope
with a name sticker, er... I mean badge.



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February 02, 2012 TBC Crossfit WOD

Warm Up Cals

Ante: 30 sec tuck hang
30 sec hollow rocks

"WOD"
30 HSPU
40 Pull-ups
50 OH walking lunges (45,25)
60 ab mat sit-ups
70 Burpees
1x for time


This pic reminds me of when I was a kid. When we drove over train tracks somebody would yell, "lift your feet"!
Still to this day I don't know why we did that.




WTH Frank! You must not be working hard enough if you have energy to smile that big!
At least pretend like it's difficult!
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TBC Crossfit is a Reebok Affiliate

If you haven't already, click on the Reebok icon in the upper left NOW!
Ok, well maybe after you read the rest of this and when you are done
oogling at these Reebok shoes. There is a lot of cool crossfit gear so click
on the Reebok Crossfit icon, grab your credit card, and start SHOPPING!
Happy spending!!!


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February 01, 2012 TBC Crossfit WOD

Warm Up Cals

Ante: Tabata Row for calories

"WOD"
1 min KBS
1 min Wall Ball
rest 20 secs
7 x for total reps



You know it's a hard WOD when your balls are on the floor!


The sign says it all! If these fabulously smelling clothes are not clamied soon they will be
dontated. Do I see some LuLu in there???
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TBC Crossfit offers training inspired by Crossfit, Inc., providing top-notch functional fitness training with intense, challenging workouts prescribed to improve your total level of fitness, according to Crossfit's definition of fitness. Our program is sutiable for all fitness levels so come by and give us a try!