New!
Black Friday Class Schedule… 7 and 8 AM, 4:30 and 5:30 PM
There will be no 6 AM classes on Friday!

Are you without Family this Thanksgiving?
Your CrossFit Family has a solution!
Sue and Ron Hammond have graciously offered to host a Thanksgiving gathering for those who might be alone this year! Look for a sign-up on the board…
Bring a dish to share! Dinner at 4:00! ←

Treasure Coast CrossFit is now a drop-off location for Toys for Tots!
Check out the big box up front!  Here is another awesome opportunity for us to shine!
Let’s fill that box with toys! Be sure they are unwrapped!

Reminders:

⇒Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange!

Thanksgiving Day “Filthy Fifty”
8:30 Warm-up/9:00 Start  ~~  Sign up in RhinoFit!  


Filthy Fifty Movements  
50 box jumps, 20/24-inch box ←scale to step ups
50 jumping pull-ups
50 kettlebell swings, 25/35#
50 walking-lunge steps
50 knees-to-elbows ←scale to sit-ups
50 push presses, 35/45 lb.
50 hip extensions ←scale to good mornings
50 wall-ball shots, 14/20-lb. ball ←scale to air squats
50 burpees
50 double-unders ←100 singles
Scale the number of reps as needed…
****************************************

Warm-up/Stretching:
Row 500 meters
HQ
Dynamic supine scorpion
Foam Roll

Skills:
Annie does “DT”
Work through today’s lifts in sets of 3
Begin with an empty bar…
add weight and work up to your working weight

WOD:
AMRAP in 3 minutes:

3 x
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Max Calorie Row in time remaining
Rest 3 minutes…
AMRAP in 3 minutes:
2 x
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Max Calorie Row in time remaining
Rest 3 minutes…
AMRAP in 3 minutes:
1 x
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Max Calorie Row in time remaining

Rx weights 65/95#
Post weight and total calories rowed…

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch

Cobra to Child’s Pose
Foam Roll

 

November 20, 2017

Tuesday, November 21, 2017

New! Black Friday Class Schedule… 7 and 8 AM, 4:30 and 5:30 PM There will be no 6 AM classes on Friday! Are you without Family this Thanksgiving? Your CrossFit Family has a solution! Sue and Ron Hammond have graciously offered to host a Thanksgiving gathering for those who might be […]
November 19, 2017

Monday, November 20, 2017

New! Black Friday Class Schedule… 7 and 8 AM, 4:30 and 5:30 PM There will be no 6 AM classes on Friday! Are you without Family this Thanksgiving? Your CrossFit Family has a solution! Sue and Ron Hammond have graciously offered to host a Thanksgiving gathering for those who might be […]
November 17, 2017

Saturday, November 18, 2017

New! Black Friday Class Schedule… 7 and 8 AM, 4:30 and 5:30 PM There will be no 6 AM classes on Friday! Are you without Family this Thanksgiving? Your CrossFit Family has a solution! Sue and Ron Hammond have graciously offered to host a Thanksgiving gathering for those who might be […]
November 17, 2017

Friday, November 17, 2017

New! Please talk with your Trainer about possible Holiday Schedule Changes for next Friday! Are you without Family this Thanksgiving? Your CrossFit Family has a solution! Sue and Ron Hammond have graciously offered to host a Thanksgiving gathering for those who might be alone this year! Look for a sign-up […]
November 15, 2017

Thursday, November 16, 2017

New! Are you without Family this Thanksgiving? Your CrossFit Family has a solution! Sue and Ron Hammond have graciously offered to host a Thanksgiving gathering for those who might be alone this year! Look for a sign-up on the board… Bring a dish to share! More info to come… Treasure […]
November 14, 2017

Wednesday, November 15, 2017

New! Treasure Coast CrossFit is now a drop-off location for Toys for Tots! Check out the big box up front!  Here is another awesome opportunity for us to shine! Let’s fill that box with toys! Be sure they are unwrapped! Reminders: ⇒Swing Dance Class #2 ~ November 20th ~ 7:30 […]
November 13, 2017

Tuesday, November 14, 2017

New! Treasure Coast CrossFit is now a drop-off location for Toys for Tots! Check out the big box up front!  Here is another opportunity for us to shine! Let’s fill that box with toys! Be sure they are unwrapped! Reminders: ⇒Swing Dance Class #2 ~ November 20th ~ 7:30 PM […]
November 12, 2017

Monday, November 13, 2017

Reminders: ⇒Swing Dance Class #2 ~ November 20th ~ 7:30 PM Jess Conway will be back! ⇒Thanksgiving Day “Filthy Fifty” – 11/23 ~ 8:30 Warm-up/9:00 Start! See the movements below… ⇒Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange! Filthy Fifty Movements: 50 box jumps, 20/24-inch box ←scale to […]
November 10, 2017

Saturday, November 12, 2017

Announcements: Swing Dance Class #2 ~ November 20th ~ 7:30 PM Jess Conway will be back! Reminders: Thanksgiving Day “Filthy Fifty” – 11/23 ~ 8:30 Warm-up/9:00 Start! Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange! ****************************************************************** HAPPY VETERANS DAY! WE THANK YOU FOR YOUR SERVICE! PLEASE RECOGNIZE […]
November 9, 2017

Friday, November 10, 2017

Announcements: Swing Dance Class #2 ~ November 20th ~ 7:30 PM Jess Conway will be back! Reminders: Thanksgiving Day “Filthy Fifty”  Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange! ******************************** HAPPY BIRTHDAY BRANT !!! HAPPY BIRTHDAY ADAM O. !!! Warm-up: Run 200 meters Lunge/Squat complex ~ 20 […]
November 8, 2017

Thursday, November 9, 2017

Announcements: Swing Dance Class #2 ~ November 20th ~ 7:30 PM Jess Conway will be back! Reminders: Thanksgiving Day “Filthy Fifty”  Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange! ******************************** Warm-up: Cross-over Symmetry HQ (10 each) Calf Stretches Foam Roll Skill: The Double-under Double-under drills: 1. Single […]
November 7, 2017

Wednesday, November 8, 2017

Announcements: Swing Dance Class #2 ~ November 20th ~ 7:30 PM Jess Conway will be back! Reminders: Thanksgiving Day “Filthy Fifty”  Christmas Party ~ December 16th ~ Pot Luck and Gift Exchange! ******************************** Warm-up: Run 200 meters 30 Dynamic Calf Stretches 10 Good mornings – slow, no weight 10 Good mornings […]
November 6, 2017

Tuesday, November 7, 2017

Announcements: Swing Dance Class #2 ~ November 20th ~ 7:30 PM Jess Conway will be back! Reminders: Thanksgiving Day “Filthy Fifty”  Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange! ******************************** Warm-up: 50 yard run + calf stretches Set up your equipment and warm-up on each of these: Push-ups […]
November 5, 2017

Monday, November 6, 2017

Announcements: Swing Dance Class #2 ~ November 20th ~ 7:30 PM Jess Conway will be back! Reminders: Thanksgiving Day “Filthy Fifty”  Christmas Party ~ December 16th ******************************** HAPPY BIRTHDAY SONIA!!!   Warm-up: 20 Walking Lunge steps 10 Slow Goblet squats :30 Bar hang Triceps smash on the clock ~ 2 x […]
November 3, 2017

Saturday, November 4, 2017

Announcements! The November “16 Club” has started! To make the 16 Club you must do a CrossFit WOD 4 times a week for the current month. Good Luck!! Tonight we have the combined “October 16 Club” and “Lurong Challenge” Pot Lucks! Cheryl’s address is on the board! 6:00 PM Save the […]