Tuesday, April 17, 2018

Monday, April 16, 2018
April 15, 2018
Wednesday, April 18, 2018
April 17, 2018

Tuesday, April 17, 2018

Announcements!

Treasure Coast CrossFit will be closed Saturday for the Festivus Games!
See you at Harbor City CrossFit in Melbourne!
Come out and support our athletes!
The fun begins at 9:00 and continues all day…food, vendors, and Fun!

SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th!
SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th!
SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th!

CrossFit Games Tickets Pre-Sale is on Friday!
The Games are being held August 1-5 in Madison, Wisconsin
We can only make 1 group purchase…please let Lauren know if you would like to purchase a ticket.

CrossFit Games 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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HAPPY BIRTHDAY LUIS!!!


Warm-up:
Cross-Over Symmetry
Run 200-400 meters
30 dynamic calf stretches
PVC Pipe Complex x 2:
→8 Deadlifts
→8 Presses
→8 Pass Throughs
→8 Overhead squats 

10 dynamic supine scorpion
10 dynamic prone scorpion

WOD:
7 rounds for time of:

14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

CrossFit WOD Tips With Rory McKernan
• Read: Dumbbells

Scaling
This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts. For this deadlift be sure to keep a tight core, with your rib cage locked down throughout. If you feel your rib cage opening, and/or an anterior pelvic tilt, shorten the depth of the deadlift.

Intermediate Option
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
5 rounds for time of:
10 dumbbell deadlifts
10 alternating dumbbell shoulder presses

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Recovery/Stretching:
400 meter recovery walk… swinging and stretching your arms!
“Y” stretch

Foam Roll

 

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