Monday, November 27, 2017

Saturday, November 25, 2017
November 24, 2017
Tuesday, November 28, 2017
November 27, 2017

Monday, November 27, 2017

Announcements!
→Get your Warrior Dash tickets today – Cyber Monday – only $39!
→→We are signing up for the Standard Wave at 1:00!

https://warriordash.com/location/2018-warrior-dash-central-florida/

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!
The box is filling up! I will get another one if needed…great job!!

→Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange!
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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 200 meters
10 Inchworms
10 Goblet squats with a 3 second bottom hold
10 PVC presses

10 PVC pass throughs

3. Piriformis stretch
Dynamic supine scorpion
Foam Roll

Skill:
The Thruster

WOD:

“FRAN” – a benchmark “Girl” WOD
21-15-9 reps for time of:
• Thrusters 65/95#
• Pull-ups

This workout should be scaled to take approximately 10 minutes or less!
Be sure to post your time in SugarWOD!
See if you can beat your previous time!

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

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