Momma WOD

Announcements:

NEW TIME for “SUNDAY” YOGA!  9:00 AM …more sleep!
We hope to see more of you on Sunday mornings and Wednesday evenings (7:30) for yoga!
Also… Lanette is planning a special Mother’s Day Yoga class on Sunday, May 13th!
All are welcome… bring your Mother, your Son or Daughter, a Friend, a Neighbor!
Baked goods and Mimosas will be the fare!

The Lurong Summer Challenge is a possibility… May 14 – June 17
Let us know if you are interested by putting your name on the board →→→→ 

SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th!
See the list on the board →→→→

CrossFit Games Atlantic Regional← tickets on sale, info here
Name on the Board →→→→

June 1-3, 2018
Palm Beach County Convention Center
650 Okeechobee Blvd, West Palm Beach, FL 33401
*******************************************************

Warm-up:
Cross-Over Symmetry
Row 1K

10 Goblet Squats with 3 second hold
Drill: Front Squat, improve the Torso Position with Cherie Chan

Drills: Fixing the Front Rack with Dr. Kelly Starrett

WOD:
Front squat 10-10-10-10-10 reps

Scaling
Athletes at all skill levels can perform 10-rep lifts. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

CrossFit WOD Tips With Rory McKernan
The Front Squat

Recovery/Stretching:
400 meter walk with pinch grip carry
Piriformis stretch
Death stretch
Foam Roll

April 24, 2018

Wednesday, April 25, 2018

Announcements: NEW TIME for “SUNDAY” YOGA!  9:00 AM …more sleep! We hope to see more of you on Sunday mornings and Wednesday evenings (7:30) for yoga! Also… Lanette is planning a special Mother’s Day Yoga class on Sunday, May 13th! All are welcome… bring your Mother, your Son or Daughter, […]
April 23, 2018

Tuesday, April 24, 2018

Announcements: NEW TIME for “SUNDAY” YOGA!  9:00 AM …more sleep! We hope to see more of you on Sunday mornings and Wednesday evenings (7:30) for yoga! Also… Lanette is planning a special Mother’s Day Yoga class on Sunday, May 13th! All are welcome… bring your Mother, your Son or Daughter, […]
April 22, 2018

Monday, April 23, 2018

Announcements: The Lurong Summer Challenge is a possibility… May 14 – June 17 Let us know if you are interested by putting your name on the board →→→→  SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th! See the list on the board →→→→ CrossFit Games Atlantic Regional← tickets […]
April 20, 2018

Saturday, April 21, 2018

Announcements! Treasure Coast CrossFit is closed TODAY! We are at the Festivus Games! See you at Harbor City CrossFit in Melbourne! Come out and support our athletes! The Event begins at 9:00 and continues all day…food, vendors, and Fun! SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, […]
April 19, 2018

Friday, April 20, 2018

Announcements! Treasure Coast CrossFit will be closed TOMORROW for the Festivus Games! See you at Harbor City CrossFit in Melbourne! Come out and support our athletes! The Event begins at 9:00 and continues all day…food, vendors, and Fun! SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th! […]
April 19, 2018

Thursday, April 19, 2018

Announcements! Treasure Coast CrossFit will be closed Saturday for the Festivus Games! See you at Harbor City CrossFit in Melbourne! Come out and support our athletes! The fun begins at 9:00 and continues all day…food, vendors, and Fun! SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th! SAVE […]
April 17, 2018

Wednesday, April 18, 2018

Announcements! Treasure Coast CrossFit will be closed Saturday for the Festivus Games! See you at Harbor City CrossFit in Melbourne! Come out and support our athletes! The fun begins at 9:00 and continues all day…food, vendors, and Fun! Interested in the May-June Lurong Challenge? Please let us know by putting your name […]
April 16, 2018

Tuesday, April 17, 2018

Announcements! Treasure Coast CrossFit will be closed Saturday for the Festivus Games! See you at Harbor City CrossFit in Melbourne! Come out and support our athletes! The fun begins at 9:00 and continues all day…food, vendors, and Fun! SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th! SAVE […]
April 15, 2018

Monday, April 16, 2018

Announcements! Treasure Coast CrossFit will be closed Saturday for the Festivus Games! See you at Harbor City CrossFit in Melbourne! Come out and support our athletes! The fun begins at 9:00 and continues all day…food, vendors, and Fun! SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th! SAVE […]
April 13, 2018

Saturday, November 14, 2018

Announcements!   Treasure Coast CrossFit will be closed next Saturday for the Festivus Games! The deadline to sign up for the Festivus Games is TODAY, April 14th! The Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne. This is a great opportunity for our members to participate in a […]
April 12, 2018

Friday, November 13, 2018

Announcements! Atlantic Regional← tickets on sale, info here June 1-3, 2018 Palm Beach County Convention Center 650 Okeechobee Blvd, West Palm Beach, FL 33401 The deadline to sign up for the Festivus Games is TOMORROW, April 14th! The Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne. This is a […]
April 11, 2018

Thursday, April 12, 2018

Announcements! Atlantic Regional← tickets on sale, info here June 1-3, 2018 Palm Beach County Convention Center 650 Okeechobee Blvd, West Palm Beach, FL 33401 The deadline to sign up for the Festivus Games is this Saturday, April 14th! The Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne. This is […]
April 10, 2018

Wednesday, April 11, 2018

Announcements! Atlantic Regional← tickets on sale, info here June 1-3, 2018 Palm Beach County Convention Center 650 Okeechobee Blvd, West Palm Beach, FL 33401 The deadline to sign up for the Festivus Games is this Saturday, April 14th! The Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne. This is […]
April 9, 2018

Tuesday, April 10, 2018

Announcements! Atlantic Regional← tickets on sale, info here June 1-3, 2018 Palm Beach County Convention Center 650 Okeechobee Blvd, West Palm Beach, FL 33401 Did you know that we have been doing Cross-Over Symmetry for 1 YEAR! Happy Anniversary TCCF!! The deadline to sign up for the Festivus Games is this Saturday, April […]
April 8, 2018

Monday, April 9, 2018

Announcements! Atlantic Regional← tickets on sale, info here June 1-3, 2018 Palm Beach County Convention Center 650 Okeechobee Blvd, West Palm Beach, FL 33401 Did you know that we have been doing Cross-Over Symmetry for 1 YEAR! Happy Anniversary TCCF!! The deadline to sign up for the Festivus Games is this Saturday, April […]