New!
The 2018 Warrior Dash is scheduled for Saturday, February 10, 2018.
This has become an annual event for our TCCF Family!
Tickets are currently on sale at:
https://warriordash.com/location/2018-warrior-dash-central-florida/
→Cyber Monday
tickets are only $39!
→→We are signing up for the Standard Wave at 1:00!

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

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!

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

Warm-up/Stretching:
Run 200 Meters
30 Dynamic Calf Stretches
:30 Bar Hang
10 each:
Sit-ups
Pull-ups
Hip extensions
Push-ups

Dynamic Supine scorpion
Foam Roll

Skill:
The Plate Walk-over Push-up

WOD:
AMRAP in 20 minutes of:
10 Plate Overhead Sit-ups
100 Meter Plate Overhead Carry

10 Plate Walk-over Push-ups
Run 200 meters


Rx weights: 25/35#

Recovery/Stretching:
400 meter recovery walk
3-way banded shoulder on the rig
Foam Roll

November 23, 2017

Friday, November 24, 2017

New! The 2018 Warrior Dash is scheduled for Saturday, February 10, 2018. This has become an annual event for our TCCF Family! Tickets are currently on sale at: https://warriordash.com/location/2018-warrior-dash-central-florida/ →Cyber Monday tickets are only $39! →→We are signing up for the Standard Wave at 1:00! Today’s Class Schedule… 7 and 8 […]
November 22, 2017

Thursday, November 23, 2017

HAPPY THANKSGIVING! Please write your name on the board and start your warm-up… Warm-up: Wish Someone(s) a Happy Thanksgiving! Run 400 meters 10 Inchworms 10 PVC pipe presses 10 PVC pipe pass throughs 10 Jumping Pull-ups (Stack bumper plates) 10 Walking lunge steps 10 Squats Supine scorpion “Filthy Fifty” For […]
November 21, 2017

Wednesday, November 22, 2017

New! The 2018 Warrior Dash is scheduled for Saturday, February 10, 2018. This has become an annual event for our TCCF Family with a BBQ meal after the FUN! Tickets are currently on sale at: https://warriordash.com/location/2018-warrior-dash-central-florida/ →Cyber Monday is the best day to purchase your tickets they are usually 1/2 Price! […]
November 20, 2017

Tuesday, November 21, 2017

New! The 2018 Warrior Dash is scheduled for Saturday, February 10, 2018. This has become an annual event for our TCCF Family with a BBQ meal after the FUN! Tickets are currently on sale at: https://warriordash.com/location/2018-warrior-dash-central-florida/ →Cyber Monday is the best day to purchase your tickets! They are usually 1/2 Price! […]
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 […]