Momma WOD

Announcements!

CrossFit Games 2018

Atlantic Regional←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 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 competition with other CrossFitters in our Area!
Please consider signing up as a participant or coming out to spectate and cheer for our TCCF athletes!
All Festivus Games workouts can be seen at the link provided below↓

Festivusgames.com ←Info Here.
→Coupon Code: 04201810off
**********************************
HAPPY BIRTHDAY MIKE HAMILTON ~ tomorrow, April 8th!

 

Warm-up:
Run 200-400 meters
30 Dynamic calf stretches
10 each:
Walking Samsons
5 Squats + 5 Squat Jumps (2 sets)
10 Pull-ups or ring rows
10 Push-ups ←scale to knee push-ups

Piriformis stretch
10 Dynamic supine scorpion
10 Dynamic prone scorpion ←stretch quads!

Foam roll

Skills:
The Tire Flip, Jumps (or Step-ups), and Push-ups

WOD:
Complete as many rounds as possible in 20 minutes of:
12 Tire Flips 200/300#
12 Tire Jumps ←scale to step ups
12 Tire Push-ups
12 Overhead Slam Balls 30/50#

Alternate EVERY rep with your partner…

Scaling:
Set yourself up for a steady 20 minutes without getting bogged down anywhere…
Scale tire size, 
step-ups, and/or slam ball weight
Have fun and give a shout out to your partner on SugarWOD!

Recovery/Stretching:
Put tires back in storage…
“Y” Stretch around the clock
Banded hamstring/quad stretches
Foam roll

April 6, 2018

Saturday, April 7, 2017

Announcements! Atlantic Regional←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 Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne. […]
April 5, 2018

Friday, April 7, 2018

Announcements! Atlantic Regional←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 Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne. […]
April 4, 2018

Thursday, April 5, 2018

Announcements! Atlantic Regional←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 Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne. […]
April 3, 2018

Wednesday, April 4, 2018

Announcements! Atlantic Regional←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 Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne. […]
April 2, 2018

Tuesday, April 3, 2018

Announcements! 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 competition with other CrossFitters in our Area! Please consider signing up as a participant or coming out to spectate and cheer for our TCCF athletes! […]
April 1, 2018

Monday, April 2, 2018

Announcements! 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 competition with other CrossFitters in our Area! Please consider signing up as a participant or coming out to spectate and cheer for our TCCF athletes! […]
March 30, 2018

Saturday, March 31, 2018

Announcements! Congratulations to All on a Great Open Season! You Supported each other, Encouraged each other, and NO-Rep’ed each other! You fought through frustration and discouragement! You did things for the first time! You experienced the reward that comes from hard work! It will be exciting to see what you can accomplish in […]
March 29, 2018

Friday, March 30, 2018

Announcements! Congratulations to All on a Great Open Season! You Supported each other, Encouraged each other, and NO-Rep’ed each other! You fought through frustration and discouragement! You did things for the first time! You experienced the reward that comes from hard work! It will be exciting to see what you can accomplish in […]
March 28, 2018

Thursday, March 29, 2018

Announcements! Congratulations to All on a Great Open Season! You Supported each other, Encouraged each other, and NO-Rep’ed each other! You fought through frustration and discouragement! You did things for the first time! You experienced the reward that comes from hard work! It will be exciting to see what you can accomplish in […]
March 27, 2018

Wednesday, March 28, 2018

Announcements! Congratulations to All on a Great Open Season! You Supported each other, Encouraged each other, and NO-Rep’ed each other! You fought through frustration and discouragement! You did things for the first time! You experienced the reward that comes from hard work! It will be exciting to see what you can accomplish in […]
March 26, 2018

Tuesday, March 27, 2018

Announcements! Congratulations to All on a Great Open Season! You Supported each other, Encouraged each other, and NO-Rep’ed each other! You fought through frustration and discouragement! You did things for the first time! You experienced the reward that comes from hard work! It will be exciting to see what you can accomplish in […]
March 25, 2018

Monday, March 26, 2018

Announcements! All 18.5 WOD scores are due by tonight at 8:00 PM! If you still need to do the WOD or would like to redo it please arrange to have someone come along to be your judge. Coming soon… The Festivus Games! …April 21st at Harbor City CrossFit in Melbourne. […]
March 23, 2018

Saturday, March 24, 2018

Announcements! All 18.5 WOD scores are due by  Monday night at 8:00 PM! If you still need to do the WOD or would like to redo it please arrange to have someone come along to be your judge. Coming soon… The Festivus Games! …April 21st at Harbor City CrossFit in […]
March 22, 2018

Friday, March 23, 2018

Announcements! Tonight! GYM-WIDE Cook-out/Game Night! After we eat we will set up tables and play board games! Come join the FUN! Bring your own CHAIR, beverage and meat to grill. Optional→ Bring a dish to share. ALL ARE WELCOME! See the white board  →→→ ********************************************* CrossFit Games Open 18.5! Complete as […]
March 21, 2018

Thursday, March 22, 2018

Announcements! GYM-WIDE Cook-out/Game Night! Tomorrow night after the 18.5 WOD we will be celebrating the conclusion of the Open Season with a Cook-out/Game Night! After we eat we will set up tables and play board games! Come join the FUN! Bring your own CHAIR, beverage and meat to grill. Optional→ Bring a […]