Thursday, April 5, 2018

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April 5, 2018

Thursday, April 5, 2018

Announcements!

CrossFit Games 2018

Atlantic Regional←info here
June 1-3, 2018
Palm Beach County Convention Center
650 Okeechobee Blvd, West Palm Beach, FL 33401

Did you know that we have been doing Cross-Over Symmetry for 1 YEAR!
Happy Anniversary TCCF!!

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:
Trainer led running warm-up with Chris Henshaw↓
Running Warm-up←

Finish with a 200 meter run and 30 dynamic calf stretches
Light stretching and foam rolling as needed

WOD:
2 rounds for time of:
Run 1 mile
100 sit-ups (with straight arms)

CrossFit WOD Tips With Rory McKernan
The Sit-Up
Warm-up With Chris Hinshaw
•HQ 1.24.18

Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option
2 rounds for time of:
Run 1,200 meters
75-100 sit-ups

Beginner Option
2 rounds for time of:
Run 800 meters
50-100 sit-ups

Recovery/Stretching:
400 Meter recovery walk with pinch grip carry
Calf on a kettlebell
Banded hamstring/quad stretches
Foam roll

 

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