Monday, April 16, 2018

Saturday, November 14, 2018
April 13, 2018
Tuesday, April 17, 2018
April 16, 2018

Monday, April 16, 2018

Announcements!

Treasure Coast CrossFit will be closed Saturday for the Festivus Games!
See you at Harbor City CrossFit in Melbourne!
Come out and support our athletes!
The fun begins at 9:00 and continues all day…food, vendors, and Fun!

SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th!
SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th!
SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th!

CrossFit Games Tickets Pre-Sale is on Friday!
The Games are being held August 1-5 in Madison, Wisconsin
We can only make 1 group purchase…please let Lauren know if you would like to purchase a ticket.

CrossFit Games Atlantic Regional← tickets on sale, info here
June 1-3, 2018
Palm Beach County Convention Center
650 Okeechobee Blvd, West Palm Beach, FL 33401
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Warm-up:
Cross-Over Symmetry
Rowing: Pick Drill 

10 Walking Samsons
10 Overhead walking lunges ←see scaling options
10 Knees to Elbows ←see scaling options

10 Sit-ups

WOD:

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-calorie row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate


CrossFit WOD Tips With Rory McKernan
• Read: Warm and Happy
The Sit-Up
Rowing

Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

Intermediate Option
For time:
20 overhead walking lunges
20 knees-to-elbows
20 sit-ups
20-calorie row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Beginner Option
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-calorie row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

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

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