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10-24-14

Mobility: Part 1
Lax anterior shoulder x1min each
Lax thoracic spine x1min
Ring step through x1min
Thoracic tilt x30sec

Strength: 7min EMOM
HSPU x5-7
Or
HSPU Hold x30sec

WOD: 5 Rounds (10min CAP)
FS x7 (155/110), Goblet squats x10
Burpee x7
C2B, Pull-ups x7

Mobility: Part 2
Roll quads x1min each
Box quad stretch x1min each
Roll lats x1min each
Ring lat stretch x30sec each

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10-23-14

Mobility: Part 1
Roll hamstrings x1min each
Roll thoracic spine x1min
Roll lats x1min

Strength: 4 Rounds
Single leg RDL x5-7
Rest 45sec
Db single arm row x6-8
Rest 90sec

WOD: For Time
Du’s x25
Clean x10 (115/85)
Du’s x25
Clean x10
Du’s x25
Clean x10
Du’s x25

Mobility: Part 2
10-15mins your choice

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10-21-14

Mobility: Part 1
Roll lats x1min each
Lax triceps x1min each
Ring lat stretch x30sec each

Strength:
a.) 4 Rounds
T2B x30sec ME
Rest 45sec
L-sit or hollow rock x30sec ME
Rest 45sec

Rest 2mins between a and b.

b.) 5min EMOM
MU’s or strict pull-ups x3-5

WOD: 13min AMRAP (Teams of 2)
Run x70ft
Box jump x10 (24/20)
Run x70ft
Db Cln/press x7 each (50/30)

Mobility: Part 2
Roll calves x1min each
Roll thoracic spine x1min

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10-20-14

Mobility: Part 1
Lax anterior shoulder x1min each
Roll hips x1min each
Lying prone shoulder stretch x30sec each
Box pigeon stretch x30sec each

Strength: 4 Rounds
Bench Press x6-8
Rest 30sec
Weighted Walking lunges x8-10ea
Rest 2-3mins

WOD: 5 Rounds
Dead-lift x5 (250/145)
Burpees x5

After the 5th round rest 3mins

1000m recovery row

Mobility: Part 2
10-15mins Your Choice


Big time congratulations to TTCF athletes Scoot Woolley and Jeff Gidnik for taking 1st in the Train Smasher SmashDown in Corvallis this Saturday. Awesome job!

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Body-Fit Challenge

The 6-week TTCF BodyFit Challenge Begins October 18th!

The TTCF BodyFit Challenge is not a weight loss competition, but rather a challenge to see how much YOU can transform your body composition and improve your physical work-capacity and performance in just six short weeks.

To participate, there is a $20 cash buy-in and three categories to be recorded and scored for each person. The three categories include a weigh-in, circumference measurements (right bicep, waist, hips and right thigh) and the completion of a designated work-capacity WOD. The first testing session will be held at noon, Saturday October 18th at TTCF and the re-test will take place after six-weeks of eating right and training hard. Each category will be scored by percentage improved. The individual with the greatest percentage of improvement in each category will receive 1-point, the next best will receive 2-points and so forth. The person with the lowest combined points at the end wins the CASH Prize!!!
After the TTCF BodyFit Challenge Winner is Crowned, we will celebrate everybody’s success with a TTCF potluck.

Are You up for the Challenge?

Information Highlights:
-First test 12pm on October 18th at TTCF
-$20 Cash Buy-in collected on first test day, October 18th.
-Re-test November 29th, time TBA
-Cash Prize. Amount determined by participant buy-in numbers.
-TTCF Potluck

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TRACK TOWN CROSSFIT FUNDAMENTAL COURSE

Track Town CrossFit will be holding a Fall CrossFit Fundamentals course that will be four weeks in length. All Fundamental courses are run by a highly motivated CrossFit Trainer that will teach you the proper technique of each exercise to ensure safety as well as the full benefits of each movement. This Fundamentals Course is a great entry into regular CrossFit WOD’s (Workout of the Day) as well as learning functional movement training.

The Track Town Fundamentals Course is designed to help new CrossFit clients, whether your new to exercise, enjoy recreational fitness or an advanced athlete, progress and transition seamlessly and confidently into our regularly programmed group WOD’s.

The course will cover the philosophy of CrossFit, common terminology used and emphasize the value of proper body mechanics. Each session is roughly an hour long and will include a warm-up, skill instruction and review, workout, cool down and stretching. Different topics will be further discussed during each cool down and stretching session, including nutrition, proper mobility and food logs.

Class size will be limited to 5 per-session. The small group setting will enable you to learn proper execution of the movements and expose you to some CrossFit workouts in a low-stress environment. It also provides an opportunity for the coaches to learn about and help clients work with any pre-existing injuries or mobility issues that require movement modifications or additional mobility work.

Upon completion of the Track Town CrossFit Fundamentals Course you will have the understanding and knowhow to perform the core CrossFit movements safely with proper form. This will ensure your future success and enjoyment in our group class environment.

This Fundamental Course we will be giving the first 10 participants that sign-up a 20% off Fall Discount for the course. These classes fill up quick, so you better hurry!!

If you’re interested in the Fundamental Course or would like more information please click TTCF Fundamental Course

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9-4-14

Mobility: Part 1
Roll hamstrings x1min each
Roll lats x1min each

Strength:
Dead-lift x3,3,3,1

WOD: 4 Rounds
Pass throughs x5
Ring dips x7
Kb reverse lunge x9 each (53/35)

Mobility: Part 2
Lax triceps x1min each
Lax forearms x1min each
PVC box shoulder stretch x1min

Announcement:
Every 67 seconds someone in the US develops Alzheimer’s disease. To help bring awareness to the disease, Track Town CrossFit will be participating in Eugene’s “Paint the Town Purple” this Friday the 5th. During this time ONLY first month memberships will be 15% off ($40 value). Track Town CrossFit will also be donating a portion of sales made this Friday to Alzheimer’s Association? This offer is only good September 5th during “Paint the Town Purple”.

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Paint the Town Purple

Every 67 seconds someone in the US develops Alzheimer’s disease. To help bring awareness to the disease, Track Town CrossFit will be participating in Eugene’s “Paint the Town Purple” this Friday the 5th. During this time ONLY first month memberships will be 15% off ($40 value). Track Town CrossFit will also be donating a portion of sales made this Friday to Alzheimer’s Association? This offer is only good September 5th during “Paint the Town Purple”.