Tuesday, April 10, 2018

Monday, April 9, 2018
April 8, 2018
Wednesday, April 11, 2018
April 10, 2018

Tuesday, April 10, 2018

Announcements!

CrossFit Games 2018

Atlantic Regional← tickets on sale, 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 deadline to sign up for the Festivus Games is this Saturday, 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!
All Festivus Games workouts can be seen at the link provided below↓

Festivusgames.com ←Info Here.
→Coupon Code: 04201810off

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HAPPY BIRTHDAY ROMMEL!!!


Warm-up:
Rowing “Pick Drill” …continue to row to 500 meters
10 each:
Walking Samsons
Sit-ups
Hip Extensions

“Y” stretches around the clock
Performs stretch
Dynamic supine scorpion
Foam Roll

WOD:
On a 25-minute clock… 

5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed…

CrossFit WOD Tips With Rory McKernan
Rowing

Scaling
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress.  Vary your intensity as the intervals change. When the work times are shorter, row harder.
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For larger classes where rowers need to be shared…
On a 30-minute clock…
1 round of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Transition…
1 round of Farmer Carries: ~ 20 meter shuttles 35/50#
Farmer Carry for 50 seconds, rest 10 seconds

Farmer Carry for 40 seconds, rest 20 seconds
Farmer Carry for 30 seconds, rest 30 seconds
Farmer Carry for 20 seconds, rest 40 seconds
Farmer Carry for 10 seconds, rest 50 seconds
Transition…

Post total distance rowed…


Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch around the clock
Death Stretch
Foam Roll

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