Friday, November 24, 2017

Thursday, November 23, 2017
November 22, 2017
Saturday, November 25, 2017
November 24, 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 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!
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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

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