Tuesday, November 14, 2017

Monday, November 13, 2017
November 12, 2017
Wednesday, November 15, 2017
November 14, 2017

Tuesday, November 14, 2017

New!
Treasure Coast CrossFit is now a drop-off location for Toys for Tots!
Check out the big box up front!  Here is another opportunity for us to shine!
Let’s fill that box with toys! Be sure they are unwrapped!

Reminders:
Swing Dance Class #2 ~ November 20th ~ 7:30 PM
Jess Conway will be back!

Thanksgiving Day “Filthy Fifty” – 11/23 ~ 8:30 Warm-up/9:00 Start!
See the movements below…

⇒Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange!

Filthy Fifty Movements:
50 box jumps, 20/24-inch box ←scale to step ups
50 jumping pull-ups
50 kettlebell swings, 25/35#
50 walking-lunge steps
50 knees-to-elbows ←scale to sit-ups
50 push presses, 35/45 lb.
50 Hip extensions ←scale to good mornings
50 wall-ball shots, 14/20-lb. ball ←scale to air squats
50 burpees
50 double-unders ←100 singles
Scale the number of reps as needed…
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Warm-up:
Cross-over Symmetry
Jump rope: 3 x 20 DUBs or 40 Singles
10 Inchworms
10 Each:
Push-ups
Hip Extensions

Sit-ups
Dynamic Supine Scorpion
Foam Roll

Skill:
The Sumo Deadlift High Pull
PVC Pipe Drill: Hips→ Shrug→  Elbows→  Un-zip

WOD:
For time:

100 Sumo Deadlift High Pulls
100 Push-ups

Partition the movements any way…
Rx weights 65/95#
Scale the weight and push-ups as needed

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Foam Roll

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