WE ARE OPEN.
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*LAST UPDATED DECEMBER 3rd 2020*
I want to try the gym – are you accepting new members?
Part 1) Conditioning
10 Air Squats
8 DB Snatches
8 Air Squats
6 DB Snatches
6 Air Squats
4 DB Snatches
Part 2) Back Attack*
30sec Isometric Bent Over Row Hold
30sec Max Reps Bent Over Row
*Band or DB choice (see notes)
2x (Faster Pace/Moving on Round 2)
30sec Side Shuffle
30sec Forearm Plank
30sec High Knees
30sec Side Plank Left
30sec Side Plank Right
Strong and steady pacing throughout on this one. The rest in between each section should give you time to “reload” your energy and try to hold a faster pace as you go along, especially because the sets of reps are smaller.
For the snatches, jump big while flicking the wrist overhead to punch the dumbbell up towards the ceiling. Three different ways to alternate the dumbbell (at the shoulder, below eye-level in mid-air, and at the ground). Do what works best for you, practice before you start!
These virtual workouts are a good reason to add in some fun/unique accessory work into our workouts. See the videos below… You’re going to hold a dumbbell (or stand on your band and pull in similar direction), and squeeze your entire back as hard as you can for 30 seconds. Right at that 30sec, you’ll hammer out 30 seconds worth of the full range of motion movement. A ton of reps, your back and arms should feel like a machine gun. Have fun!
TCSC Committed Club 2019
What is it?
The committed club is a year-long attendance challenge that will recognize and reward you for consistently showing up to TCSC/NSCF each month. It will be broken up into monthly and yearly milestones with rewards along the way. In order to achieve committed club status, you will have to attend at least 15 classes during each calendar month. At the end of each month and year, we will recognize those individuals who have attended at least 15 classes during EACH of the coinciding calendar months.
Monthly – At the end of each month, we will recognize the monthly committed club. All members of the committed club for that month will be entered into a raffle to win some sweet prizes. Example: Everyone who attends the gym at least 15 classes from April 1, 2019 to April 30, 2019 will be recognized as a member of the committed club for April and will be entered into the April raffle.
Yearly – At the end of 2019, we will recognize and reward the individuals who have been in the committed club for all remaining (Apr-Dec) months of 2019. This means you will have to get at least 15 visits in EACH of the 9 calendar months left in 2019.
Monthly – We will raffle off a $25 Gift Card which will be applied to your membership, a free float from Bliss Float Centre and a prize package from Fuel Kamloops.
Yearly – Everyone who achieves committed club status for the rest of 2019 (April-December) will earn a limited-edition, TCSC Committed Club t-shirt that they can proudly wear until the end of time! In addition, we will raffle off 2 Months of Unlimited (1/person drawn) to be credited to your membership in 2020.
-How will the visits be tracked?
The visits will be tracked by signing in to Zen Planner each day on the kiosk or via the app.
Does open gym (including Sundays) count towards my committed club visits?
Yes! Open gym will count as a visit, just remember to sign in on Zen Planner.
If I do a LiteFit and CrossFit class on the same day, will it count as 2 visits or 1 visit?
This will count as 2 visits towards your monthly total, just remember to sign in for both classes.
If I miss the committed club for a given month, will that affect the next month?
No, each month is considered separately from previous months.
Will I get a bonus for exceeding 15 visits in a calendar month? Can I use extra visits towards a past or future month?
No, the focus of the committed club is rewarding you for being consistent each month, so there are no additional rewards for exceeding 15 visits or ways to transfer extra visits to other months. As it relates to the committed club, having 15 visits or 30 visits in a given month are equally as awesome.
What if I forget to sign in?
You are responsible for signing in each day so please remember to do this before every class and on Sundays during open gym.
Thank you Red Tag Fitness and FUEL Kamloops for donating prizes for our Christmas Party/Awards night last month!
Congratulations for our winners! Your dedicated effort is highly appreciated. Thanks for being such a familiar face in our gym!
Class Time Winners (ZenPlanner sign-ins to specific classes:
6am - Jen Evans
9am - Lyndsay Bartlett
12pm - Jen Thibault
3:30pm - Bill Mainland
5:30pm - Alicia Young
LiteFit - Nancy Palson
Open Gym - Katie Dobrovolny
Random Classes - Pia Pennekamp
Fist Bumper (most fistbumps given) - Todd Evans
Chatterbox (most comments) - Nikki Crawford
Ironman of the Year (Most Total Sign-Ins): Corey Kuromi
Ironwoman of the Year (Most workouts logged on SugarWOD): Olivia Rasmussen