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March 29, 2016

It’s Party Time! Time change from 5:30 to 6:30! BYOB!

March 28, 2016

Tuesday, March 29, 2016

Announcements: Rowing Clinics tomorrow at 5:30 and 6:30! We are nearing the end of this opportunity! Please sign up at the box! Gym Party on Saturday… Time Change from 5:30 to 6:30 PM! RSVP Required! Pre-WOD: Jump rope 3 minutes + dynamic calf stretches; 2 x (10 PVC Pipe Presses/ Pass Throughs/ Overhead […]
March 27, 2016

Monday, March 28, 2016

Announcements: Rowing Clinics on Wednesday 5:30 and 6:30! We are nearing the end of this opportunity! Please sign up at the box! Gym Party on Saturday! Be sure to RSVP by today! Email: info@treasurecoastcrossfit.com Please note that the time has been changed from 5:30 to 6:30 PM! Pre-WOD: Run 200 meters […]
March 25, 2016

Saturday, March 26, 2016

Pre-WOD: Run 400 meters + dynamic calf stretches; 2 x (10 sit-ups, 10 pull-ups, 10 squats, 10 push-ups); Prone scorpion x 2 each side Skill: The Slam Ball over the shoulder (alternating sides) Post-WOD: supine scorpion, foam roll *************************************** WOD: AMRAP in 16 …with a Partner* 20 Pull-ups 20 Slam […]
March 24, 2016

Friday, March 25, 2016

Click on the Games logo after 8:00 PM to see the 16.5 WOD. Choose the 16.5 standards  tab to the right of the video to see more details and to see the scaling options… Announcements: Please don’t wait to post your scores… Please post on Friday or Saturday if possible to avoid […]
March 23, 2016

Thursday, March 24, 2016

Announcements: Mobility tonight at 5:30! Sign up online! Get your TCCF Car Decal ~ Please display it proudly! Skill: Rowing at “Strokes per Minute” Use a strong, dynamic drive followed by a slower recovery. Find a pace of 26 strokes per minute… Pre-WOD: Row 300 meters @ 26 strokes per minute; […]
March 22, 2016

Wednesday, March 23, 2016

Announcements: Rowing Clinic tonight ~ 5:30 & 6:30 ~ Sign up! Get your TCCF Car Decal ~ Please display it proudly! Pre-WOD: Jump Rope 3 minutes + 5 inchworms; 2 x (:30 bar hang, 10 hollow rocks, :30 plank); Prone scorpion, Foam Roll Skill: Work on a goal… Post-WOD: Calf […]
March 21, 2016

Tuesday, March 22, 2016

Announcements: Rowing Clinic tomorrow, March 23rd ~ 5:30 & 6:30 ~ Sign up! Get your TCCF Car Decal ~ Please display it proudly! Pre-WOD: Jump rope 3 minutes + Dynamic calf stretches; 2 x (10 PVC Pipe pass throughs, 10 PVC OHS, 10 sit-ups, 10 hip extensions); Samson stretch x 2 each […]
March 20, 2016

Monday, March 21, 2016

Announcements: Rowing Clinic on Wednesday, March 23rd ~ 5:30 & 6:30 ~ Sign up! Get your TCCF Car Decal ~ Please display it proudly! Pre-WOD: Run 200 meters + Dynamic Calf Stretches; 2 x (10 Box Step-ups, 10 Push-ups, 10 Pull-ups, 10 Hip Extensions); Supine Scorpion… Skill: The Push Jerk […]
March 18, 2016

Saturday, March 19, 2016

Announcements: Rowing Clinic on Wednesday, March 23rd ~ 5:30 & 6:30 ~ Sign up! Get your TCCF Car Decal ~ Please display it proudly! Pre-WOD: Jump rope 3 minutes + HQ warm-up WOD: Buy in: 400 Meter Run 5 Rounds of: 20 kayaks 10 Pull-ups 20 Knee Raises 10 Push-ups […]
March 17, 2016

Friday, March 18, 2016

Click on the Games logo after 8:00 PM to see the 16.4 WOD. Choose the 16.4 standards  tab to the right of the video to see more details and to see the scaling options… Announcements: Please don’t wait to post your scores… Please post on Friday or Saturday if possible to avoid […]
March 17, 2016

March 16, 2016

Thursday, March 17, 2016

Happy St Patrick’s Day! Tune in tonight at 8:00 for the 16.4 reveal ~ games.crossfit.com Pre-WOD: 400 Meter Run + Dynamic Calf stretches; 2 x (10 sit-ups, 10 walking lunge steps, 10 squats); Samson Stretch ~ :15 sec. holds x 2 Skill: Kipping Handstand Push-ups Post-WOD: Wall Squats, Foam Roll […]
March 15, 2016

Wednesday, March 16, 2016

Announcements: Rowing Clinics tonight ~ 5:30 & 6:30 ~ Level 2! Saint Patricks Day is coming! Wear your green on Thursday! Pre-WOD: 20 meters each: run/walking lunges/knee hugs/run; 10 each: PVC presses/pass throughs/overhead squats; 2 x :30 side plank hold (right and left); supine scorpion Skill: Turkish Get-ups (Slo-mo video) Post-WOD: 3-way […]
March 14, 2016

Tuesday, March 15, 2016

Announcements:  The next Rowing Clinic will be tomorrow night! 5:30 & 6:30 ~ Level 2!  Please sign up! See the clipboard on the table… Saint Patricks Day is coming! Wear your green on Thursday! Pre-WOD: Jump rope 3 minutes + 5 inchworms; 2 x (:30 bar hang; 10 hip extensions; […]