Momma WOD

4th of July News!  
Please check out the board →→→

If you are a newer member and don’t know…
Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members
to join in!!! All are welcome to participate!

We have a Float Decorating day on the 3rd…
We walk in the Parade in the morning on the 4th…
→ …Followed by a gym-wide party in the afternoon!

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

Coming soon… Barbell Clinic with Pete ~ Bench Press ~ June 29th

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Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see above↑)

Mobility Tomorrow at 5:30 PM! Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!

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Warm-up:
Jump rope 3 sets of 10 Double-unders or 20 singles
30 dynamic calf stretches

Trainer-led warm-up:
The medicine ball clean
The medicine ball clean – Shrug and then Drop!
Med ball deadlifts
Med ball deadlifts with shrugs (toes are ok!)
Med ball front squat (tall chest)

Med ball hang shrug and drop (laces forward)
Full Med Ball clean

WOD:
Chad Vaughn with Squat Clean Analysis!

Squat Clean Warm-up…

Squat Clean 1-1-1-1-1

Post all 5 lifts as you complete them…

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Core Training – Week 6/ Session 2 – 8 minutes:

This session should be performed with some haste; rest between sets should be short, and less than 1 minute rest between exercises.

1. Standing weighted oblique crunch  →4 sets of 15-20 repetitions
2. Strict toes-to-bar or Strict hanging knee raises  →4 sets of 5-10
3. Weighted sit-ups  →4 sets of 15-25 repetitions with 10-25 lb. dumbbell

Recovery/Stretching:
cobra to child’s pose
400 meter recovery walk with pinch grip carry

June 19, 2018

Wednesday, June 20, 2018

4th of July News!   Please check out the board →→→→→→ If you are a newer member and don’t know… Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members to join in!!! All are welcome to participate! →We have a Float Decorating day on […]
June 18, 2018

Tuesday, June 19, 2018

4th of July News!   Please check out the board →→→→→→ If you are a newer member and don’t know… Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members to join in!!! All are welcome to participate! →We have a Float Decorating day on […]
June 17, 2018

Monday, June 18, 2018

4th of July News!   Please check out the board →→→→→→ If you are a newer member and don’t know… Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members to join in!!! All are welcome to participate! →We have a Float Decorating day on […]
June 15, 2018

Saturday, June 16, 2018

4th of July News!  Please check out the board →→→→→→ If you are a newer member and don’t know… Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members to join in!!! All are welcome to participate! →We have a Float Decorating day on the […]
June 14, 2018

Friday, June 15, 2018

4th of July News!  Please check out the board →→→→→→ If you are a newer member and don’t know… Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members to join in!!! All are welcome to participate! →We have a Float Decorating day on the […]
June 13, 2018

Thursday, June 14, 2018

4th of July News!  Please check out the board →→→→→→ If you are a newer member and don’t know… Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members to join in!!! All are welcome to participate! →We have a Float Decorating day on the […]
June 12, 2018

Wednesday, June 13, 2018

Today is the last day of our Whole30! Congratulations to our courageous members participated in this event! 4th of July News!  Please check out the board →→→→→→ If you are a newer member and don’t know… Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots […]
June 11, 2018

Tuesday, June 12, 2018

4th of July News!  Please check out the board →→→→→→ If you are a newer member and don’t know… Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members to join in!  All are welcome to participate! →We have a Float Decorating day on […]
June 10, 2018

Monday, June 11, 2018

4th of July News!  Please check out the board →→→→→→ If you are a newer member and don’t know… Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members to join in!!! All are welcome to participate! →We have a Float Decorating day on the […]
June 8, 2018

Saturday, June 9, 2018

SUMMER IS HERE! 1. Weekly Swim WODs are Posted! Look for them on Mondays! 2. We are planning for the 4th of July Parade! 3. Hydrate, Hydrate, Hydrate! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help. Update: Melanie had surgery on Tuesday […]
June 7, 2018

Friday, June 8, 2018

SUMMER IS HERE! 1. Weekly Swim WODs are Posted! Look for them on Mondays! 2. We are planning for the 4th of July Parade! 3. Hydrate, Hydrate, Hydrate! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help. Update: Melanie had surgery on Tuesday […]
June 6, 2018

Thursday, June 7, 2018

SUMMER IS HERE! 1. Weekly Swim WODs are Posted! Look for them on Mondays! 2. We are planning for the 4th of July Parade! 3. Hydrate, Hydrate, Hydrate! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help. Update: Melanie had surgery on Tuesday […]
June 5, 2018

Wednesday, June 6, 2018

SUMMER IS HERE! 1. Weekly Swim WODs are Posted! Look for them on Mondays! 2. We are planning for the 4th of July Parade! 3. Hydrate, Hydrate, Hydrate! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help. Update: Melanie had her surgery […]
June 4, 2018

Tuesday, June 5, 2018

SUMMER IS HERE! 1. Weekly Swim WODs are Posted! (See below) 2. We are planning for the 4th of July Parade! 3. Hydrate, Hydrate, Hydrate! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help…her cancer has returned. Do you know where our […]
June 3, 2018

Monday, June 4, 2018

Announcements! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help…her cancer has returned. Click above to connect with their Go Fund Me page! We are: “Sebastian CrossFit Rockstar Crew” Do you know where our AED is? If we had an emergency would you know […]