Tuesday, April 24, 2018

Monday, April 23, 2018
April 22, 2018
Wednesday, April 25, 2018
April 24, 2018

Tuesday, April 24, 2018

Announcements:

NEW TIME for “SUNDAY” YOGA!  9:00 AM …more sleep!
We hope to see more of you on Sunday mornings and Wednesday evenings (7:30) for yoga!
Also… Lanette is planning a special Mother’s Day Yoga class on Sunday, May 13th!
All are welcome… bring your Mother, your Son or Daughter, a Friend, a Neighbor!
Baked goods and Mimosas will be the fare!

The Lurong Summer Challenge is a possibility… May 14 – June 17
Let us know if you are interested by putting your name on the board →→→→ 

SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th!
See the list on the board →→→→

CrossFit Games Atlantic Regional← tickets on sale, info here
Name on the Board →→→→

June 1-3, 2018
Palm Beach County Convention Center
650 Okeechobee Blvd, West Palm Beach, FL 33401
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Warm-up:
Run 200 meters
10 walking Samsons
10 knee hugs
30 dynamic calf stretches
:30 bar hang

Skill:
The L-Pull-up and scaling options

3 Rounds with a PVC pipe: 
5 Snatch grip deadlifts
5 Hang Pulls
5 Hang Pulls + High elbows
5 Muscle snatch
5 Hang Power Snatch
5 Pass throughs

EMOM for 5 minutes:
3 Power snatch ←add weight each set

WOD:
5 rounds for time of:

400-meter run
7 L pull-ups
4 Power snatch

Men: 135 lb.
Women: 95 lb.

The Pull-Up (L-Sit)
The Power Snatch

Scaling
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Power Snatch a load that is moderately heavy.

Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 power snatch

Men: 95 lb.
Women: 65 lb.

Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 power snatch

Men: 65 lb.
Women: 35 lb.

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch

Cobra to Child’s Pose
Foam Roll

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