Saturday, November 25, 2017

Friday, November 24, 2017
November 23, 2017
Monday, November 27, 2017
November 26, 2017

Saturday, November 25, 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!

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/Stretching:
Jump Rope 3 sets of 20
30 Dynamic Calf 
Stretches
HQ Warm-up

Dynamic Supine scorpion
Foam Roll

Skill:
The Fireman’s Carry

WOD:
Partners for time: 
→40 meter Fireman’s Carry/Alternate every 10 meters
3 Rounds of:
20 goblet squats (increments of 5)

40 Double-unders (increments of 10)
20 1- arm dumbbell snatch/alternating (increments of 2: 1 right/1 left)
→40 meter Fireman’s Carry/Alternate every 10 meters

Rx weights: 35/50#
Scale the Fireman’s Carry to an 80 meter Farmer’s Carry (20 meter increments )

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Cobra to Child’s Pose
Foam Roll

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