Announcements!

Atlantic Regional← tickets on sale, info here
June 1-3, 2018
Palm Beach County Convention Center
650 Okeechobee Blvd, West Palm Beach, FL 33401

The deadline to sign up for the Festivus Games is TOMORROW, April 14th!
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:
20 meter shuttles:
Run: high knees down, …butt kicks back
Walking lunges down, …knee hugs back

15 sit-ups
15 Hip extensions

Bear Walk ←video… let’s get this right!

• Handstand Walk Progression With Austin Malleoli
Skills to practice:
Bear Walks forward and Backwards
Handstand holds on the wall, alternate lifting hands
Handstand walk attempts with a spotter

WOD:
5 Rounds for time of:
30 Hip Extensions
20 Meter Handstand Walk
30 Weighted ABMAT Sit-ups 25/35#

• The GHD Hip Extension

Scaling:
Lots of demand on the midline today, and a skill that’s tough for people newer to gymnastics. Reduce reps and distance on the handstand walks or back off the skill to spend time on your hands with a modification.

Intermediate Option
5 rounds for time of:
30 Hip extensions
10 Meter Handstand Walk, 5 attempts max
30 Weighted ABMAT sit-ups 25/35#

Beginner Option
5 rounds for time of:
15 Good Mornings, hug a plate if you like
10 Meter Bear Walk
30 ABMAT sit-ups

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Cobra to Child’s Pose
Foam Roll