Tuesday, November 21, 2017

Monday, November 20, 2017
November 19, 2017
Wednesday, November 22, 2017
November 21, 2017

Tuesday, November 21, 2017

New!
The 2018 Warrior Dash is scheduled for Saturday, February 10, 2018.
This has become an annual event for our TCCF Family with a BBQ meal after the FUN!
Tickets are currently on sale at:
https://warriordash.com/location/2018-warrior-dash-central-florida/
→Cyber Monday is the best day to purchase your tickets! They are usually 1/2 Price!
We are signing up for the “Standard Wave” at 1:00!


Black Friday Class Schedule… 7 and 8 AM, 4:30 and 5:30 PM
There will be no 6 AM classes on Friday!

Are you without Family this Thanksgiving?
Your CrossFit Family has a solution!
Sue and Ron Hammond have graciously offered to host a Thanksgiving gathering for those who might be alone this year! Look for a sign-up on the board…
Bring a dish to share! Dinner at 4:00! ←

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

Reminders:

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

Thanksgiving Day “Filthy Fifty” ~ 2 MORE DAYS!!
8:30 Warm-up/9:00 Start  ~~  Sign up in RhinoFit!  


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/Stretching:
Row 25 Calories
HQ
Dynamic supine scorpion
Foam Roll

Skills:
Annie does “DT”
Work through today’s lifts in sets of 3
Begin with an empty bar…
add weight and work up to your working weight

WOD:
AMRAP in 3 minutes:

3 x
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Max Calorie Row in time remaining
Rest 3 minutes…
AMRAP in 3 minutes:
2 x
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Max Calorie Row in time remaining
Rest 3 minutes…
AMRAP in 3 minutes:
1 x
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Max Calorie Row in time remaining

Rx weights 65/95#
Post weight and total calories rowed…

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

Cobra to Child’s Pose
Foam Roll

 

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