Announcements:

Announcing the Fall 2016 Lurong Challenge!
Registration is now open with lots of prizes for early sign-ups!
“Earlybird” Registration is from August 1st to August 22nd
Click Here for More Information About This Challenge!
OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge!

Swim WODs this week ~ Thursday 6:00 AM and 4:00 PM
(See below for this week’s swim WOD)

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Pre-WOD: 2 x (10 sit-ups, 10 hip extensions, 10 squats);
supine scorpion

Skill: Rowing Technique Video
With direction from your trainer warm-up doing the following in sets of 10:
Arms only rowing, Body & Arms rowing, Partial slide, Full slide
World Record Row! Brandon Cunningham

Post-WOD: Prone scorpion, foam roll

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WOD:
4 Rounds for time…
Row 500 meters
Deadlift 155/225#, 10 reps
Weighted Sit-ups 25/35#, 25 reps*

*After the WOD please return your dumbbell to the proper shelf labeled by weight…
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Swim WOD
Warm-up- 25 freestyle, 25 underwater, 50 kick board

Level 1: 5 x 125 freestyle, 25 underwater (rest 1 minute between sets)
Level 2: 5 x 75 freestyle, 25 underwater (rest 1 minute between sets)
Level 3: 5 x 25 freestyle, 25 underwater (rest as needed)

Cool down- 50 stroke of choice, 25 underwater, 25 freestyle

August 2, 2016

Wednesday, August 3, 2016

Announcements: Announcing the Fall 2016 Lurong Challenge! Registration is now open with lots of prizes for early sign-ups! “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! Swim […]
August 1, 2016

Tuesday, August 2, 2016

Announcements: Announcing the Fall 2016 Lurong Challenge! Registration is now open with lots of prizes for early sign-ups! “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! Swim […]
July 31, 2016

Monday, August 1, 2016

Announcements: Announcing the Fall 2016 Lurong Challenge! Registration is now open with lots of prizes for early sign-ups! “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! Swim […]
July 29, 2016

Saturday, July 30, 2016

Announcements: Announcing the Fall 2016 Lurong Challenge! Registration opens on Monday with lots of prizes for early sign-ups! “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! Last […]
July 28, 2016

Friday, July 29, 2016

Announcements: Announcing the Fall 2016 Lurong Challenge! Registration opens on Monday with lots of prizes for early sign-ups! “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! Last […]
July 27, 2016

Thursday, July 28, 2016

Announcements: We would like to offer one more CPR/AED class next month! Please put your name on the sign up sheet if you are interested! Have you signed up for our Double-under clinic yet? Treasure Coast CrossFit presents its first ever Jump Rope Clinic! Presented by “JUMPNROPE” Friday, August 12th ~ […]
July 26, 2016

Wednesday, July 27, 2016

Announcements: We would like to offer one more CPR/AED class next month! Please put your name on the sign up sheet if you are interested! Have you signed up for our Double-under clinic yet? Treasure Coast CrossFit presents its first ever Jump Rope Clinic! Presented by “JUMPNROPE” Friday, August 12th ~ […]
July 25, 2016

Tuesday, July 26, 2016

Announcements: Have you signed up for our Double-under clinic yet? Treasure Coast CrossFit presents its first ever Jump Rope Clinic! Presented by “JUMPNROPE” Friday, August 12th ~ 5:30-7:30 PM Limit 20 People! ****JumpNrope Promo Video**** ****Register Here: https://www.regonline.com/Register/Checkin.aspx?EventID=1859651**** Swim Groups this week ~ Thursday 6:00 AM and 4:00 PM ************************************** Pre-WOD: Run […]
July 24, 2016

Monday, July 25, 2016

Announcements: Have you signed up for our Double-under clinic yet? Treasure Coast CrossFit presents its first ever Jump Rope Clinic! Presented by “JUMPNROPE” Friday, August 12th ~ 5:30-7:30 PM Limit 20 People! ****JumpNrope Promo Video**** ****Register Here: https://www.regonline.com/Register/Checkin.aspx?EventID=1859651**** Swim Groups this week ~ Thursday 6:00 AM and 4:00 PM ************************************** Pre-WOD: Jump […]
July 22, 2016

Saturday, July 23, 2016

Announcements: The “CrossFit Games”  are HERE!!! The Games continue through the weekend! Click here to watch: The CrossFit Games The CPR/AED Class is full ~ Please add your name to the waiting list if you are interested. If there is enough interest we will add another class. It’s so awesome to have so […]
July 21, 2016

Friday, July 22, 2016

Announcements: The “CrossFit Games”  are HERE! The Games continue through the weekend! Click here to watch: The CrossFit Games Have you signed up for the Double-under clinic yet? Treasure Coast CrossFit presents its first ever Jump Rope Clinic! Presented by “JUMPNROPE” Friday, August 12th ~ 5:30-7:30 PM Limit 20 People! ****JumpNrope Promo Video**** […]
July 20, 2016

Thursday, July 21, 2014

Announcements: The “CrossFit Games” started yesterday with the Masters and Teens. The Games continue through the weekend! Click here to watch: The CrossFit Games The CPR/AED Class is full ~ Please add your name to the waiting list if you are interested. If there is enough interest we will add another class. It’s so […]
July 20, 2016

Double-under Clinic at TCCF! Have you signed up yet?

   
July 19, 2016

Wednesday, July 20, 2016

Announcements: The “CrossFit Games” started TODAY with the Masters and Teens.  The Games continue through the weekend! Click here to watch: The CrossFit Games The CPR/AED Class is full ~ Please add your name to the waiting list if you are interested. If there is enough interest we will add another class. It’s […]
July 18, 2016

Tuesday, July 19, 2016

Announcements: The CPR/AED Class is full ~ Please add your name to the waiting list if you are interested. If there is enough interest we will add another class. It’s so awesome to have so many “Life Savers” in our CrossFit Family! How are your Double-unders? Treasure Coast CrossFit presents its […]