Thursday, June 14, 2018

Wednesday, June 13, 2018
June 12, 2018
Friday, June 15, 2018
June 14, 2018

Thursday, June 14, 2018

4th of July News! 
Please check out the board →→→

If you are a newer member and don’t know…
Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members
to join in!!! All are welcome to participate!

We have a Float Decorating day on the 3rd…
We walk in the Parade in the morning on the 4th…
→ …Followed by a gym-wide party in the afternoon!

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

Coming soon… Barbell Clinic with Pete ~ Bench Press ~ June 29th

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Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see above↑)

Mobility is Tonight at 5:30 PM!Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!
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Warm-up:
Run 200 meters
10 inchworms
:30 bar hang

Kipping swing and kipping pull-up practice (8-10 minutes):
Start here, with the swing – feet together, toes pointed
Then…
The Kipping pull-up – hollow body to arched body, long levers, no flailing!

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WOD:
4 rounds for time…
Run 400 meters 
20 Chest to bar pull-ups

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Scaling:

Unless you are really new to CrossFit (or you have an injury), try not to scale the run or volume of pull-ups.
Chest to bar pull-ups may be scaled to:
→Kipping ‘chin-over-bar’ pull-ups or
→Jumping ‘chin-over-bar’ pull-ups (front, back, jump).
No ring rows today!

Beginners:
4-6 rounds for time of:
Run 200 meters
5-10 jumping ‘chin-over-bar’ pull-ups

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

 

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