Wednesday, April 4, 2018

Tuesday, April 3, 2018
April 2, 2018
Thursday, April 5, 2018
April 4, 2018

Wednesday, April 4, 2018

Announcements!

CrossFit Games 2018

Atlantic Regional←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 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 BARBARA HUTH!!!


Warm-up:
Double-unders: sets of 30, 20, and 10 …or practice this skill
30 Dynamic calf stretches
20 each:
Walking lunges
Knee hugs
Jumping squats (do 10 of these!)
Sit-ups
Hip Extensions

EMOM for 5 minutes:
Evens: 10 Med Ball Pulls (fingers down)
Odds:  10 Med Ball Squats (fingers up)
Last Minute: 10 Med Ball Cleans

10 Dynamic prone scorpion → stretch quads
10 Dynamic supine scorpion
Foam Roll

WOD:

Complete as many rounds as possible in 20 minutes of:
20 Medicine-ball cleans
60 Double-unders

Men: 20-lb. ball
Women: 14-lb. ball

The Medicine-Ball Clean
The Double-Under

Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don’t stall on the rope.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 Medicine-ball cleans
30 Double-unders

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 Medicine-ball cleans
120 Single-unders

Men: 10-lb. ball
Women: 6-lb. ball

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Barbell on Quads – 2 minutes minimum
Foam Roll

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