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Friday, April 7, 2018

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
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Warm-up:
With a running clock set for 18 minutes, spend 6 minutes on each:
1. Cross-over Symmetry

2. Run 100 meters
5 inchworms
10 Sit-ups
10 Banded Good Mornings
2 sets of 5 Toes to Bar or Hanging Knee raises
Run 100 meters

3. 10 dynamic prone scorpion
10 dynamic supine scorpion
Foam Roll

EMOM for 4 minutes:
Deadlifts
2 Hang Power Cleans
2 Push Jerks
Add weight after each set

WOD:
5 Rounds for Time…
8 Toes to Bar
6 Deadlifts
4 Hang Power Cleans
3 Push Jerks
Run 100 Meters

Men: 155 lb.
Women: 105 lb.

Scaling:
The goal in this WOD is to go as heavy as you can while keeping good form.

Unbroken sets are OK! Weight can always be reduced as needed.
If you are going fast on all lifts, the weight is probably too light!
The options below are just suggestions… make this work for YOU!

Intermediate:
Men perform hanging knee-raises, 95 lb.
Women perform hanging knee-raises, 65 lb.

Beginner:
Men perform hanging knee-raises, 65 lb.
Women perform hanging knee-raises, 45 lb.

Recovery/Stretching:
400 Meter recovery walk 
Cobra to Child’s Pose x 3
Foam roll

 

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