Saturday, November 14, 2018

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April 15, 2018

Saturday, November 14, 2018

Announcements!

CrossFit Games 2018

 

Treasure Coast CrossFit will be closed next Saturday for the Festivus Games!
The deadline to sign up for the Festivus Games is TODAY, 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! Please let us know if you are attending as an athlete or spectator so we can plan for our Saturday classes! Please note this on the board!
All Festivus Games workouts can be seen at the link provided below↓
Festivusgames.com ←Info Here.
→Coupon Code: 04201810off

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:
Run 400 meters
30 Dynamic Calf Stretches
10 Push-ups or knee push-ups
10 Pull-ups or jumping pull-ups

10 Dynamic supine scorpion
10 Dynamic prone scorpion
Foam Roll

WOD:
3 Rounds for time…
Partner Alternating  Bumper Plate Carry x 6 ~ 10 meters (West to East) 25/45# 
Partner Alternating Single-Arm Kettlebell Carry x 6 ~ 20 meters  35/50#
Partner Alternating Bumper Plate Carry x 6 ~ 10 meters (East to West) 25/45#
Partners complete 6 Synchronized Burpees

Cash Out: 400 meter run ←scale as needed

At 3-2-1-GO…
1. Partner 1 carries a single bumper plate 10 meters, sets it down, and sprints back to the start.  Partner 2 then carries a single bumper plate and stacks it on top of P1’s plate.
This continues until the stack is 6 plates high!
2. When P2 returns from the stacking the last plate, P1 completes a 20-meter single-arm kettlebell carry (Farmer carry style) passing around the “Stack”
Partner 1 passes the kettlebell to P2. Continue for a total of 6 trips.
3. Return the plates one at a time starting with Partner 2… re-stack the weights.
4. Partners complete the 6 Synchro Burpees
5. Cash out 400 Meter Run!

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

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