Monday, April 2, 2018

Saturday, March 31, 2018
March 30, 2018
Tuesday, April 3, 2018
April 2, 2018

Monday, April 2, 2018

Announcements!

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:
Run 200 meters
5 inchworms

WOD Video← at 3:23
Review specific Festivus standards, and foot placement for ring rows

EMOM for 3 minutes:
4 Dumbbell Snatch
2 Plate-hop burpees
4 Air squats
2 No-rock Hand Release or Knee Push-ups

Set up bars and Rings:
:30 bar hang
5-10 Pull-ups or Ring Rows

WOD:
Festivus Games WOD 2
“Chip’n & Twist’n”
In 15 minutes…
50 Dumbbell Snatch alternating (Intermediates 35/50#, Novice/Masters 20/35#)
40 Plate-hop Burpees
30 Air squats
20 No-rock Hand Release Push-ups (Intermediates) Knee Push-ups (Novice/Masters)
10 Pull-ups (Intermediates) Ring Rows (Novice/Masters)
→At the top of every minute the athlete will do 8 Plate-hold Russian Twists←
(
Intermediates 15/25#, Novice/Masters 10/15#)

Score your time. Add 1 second for any incomplete reps at the time cap

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3-way shoulders on the rig
Foam roll

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