January 24, 2013

Friday, January 25

Make-up Day 5:30 PM- CrossFit Dodgeball! Cook-out to follow… BYO beverage, meat to grill, lawn chair, and a side to share.   
January 23, 2013

Thursday, January 24, 2013

Pre-WOD: Run 400 meters warm-up pace “GRACE” 30 Clean and Jerk 95/135# Post-WOD: Run 400 Meters (Mile run…Warrior Dashers?) Single leg extension, 2 each side. Death stretch, 2 each side 
January 22, 2013

Wednesday, January 23, 2013

Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50 pounds each (last on 1/24/11, HQ 11/17/12) Post-WOD: Death Stretch, Prone Scorpion  
January 22, 2013

News & Upcoming Events!

Make sure you watch all the way to the end…it’s worth every second of laughter!
January 22, 2013

Paleo Challenge Week 1

January 21, 2013

Tuesday, January 22, 2013

Pre-WOD: Bar triceps stretch Work up to a 1 Rep Max: Front Squat (NFT) 15minute AMRAP 5Pull-ups 40′Bear Crawl 20Wtd. Sit-ups 25/35# Post-WOD: table stretch, wall triceps stretch
January 20, 2013

Monday, January 21, 2013

Pre-WOD: Inch Worms, 30 feet Complete the following: 25 Push Press (@ 60% 1 RM Shoulder Press) 50 Double Unders 5 Rounds for time… Post-WOD:  PVC Shoulder work, 2 min., Wall Toe raises x 10/Calf stretch, 2 each leg  
January 18, 2013

Saturday, January 19, 2013

“Partner Pacer” Complete the following by alternating exercises with a partner: (Partner 1 completes the first exercise, Partner 2 rests, Partner 2 completes the second, Partner 1 rests, etc. Continue through the cycle as many times as possible.) AMRAP in 20 minutes: 12 Sit-Ups 12 Kettlebell Sumo Deadlift High Pulls […]
January 18, 2013

New Class Times Starting Monday!

Hey hey hey, Treasure Coast CrossFitters! This year is starting off with some incredible attendance reports….YOU ARE AWESOME! As you know, the CrossFit “way” encompasses both group and individualized instruction.  In an effort to ensure that each member of our CrossFit family receives the individualized attention he or she deserves […]
January 17, 2013

Friday, January 18, 2013

Make-up Day/5:30 Team WOD
January 16, 2013

Thursday, January 17, 2013

Pre-WOD: Work up to a 1 Rep Max: Back Squat WOD: 25 Wall Ball Shots Run 400 Meters 20 Wall Ball Shots Run 300 Meters 15 Wall Ball Shots Run 200 Meters 10 Wall Ball Shots Run 100 Meters Post-WOD: Wall Toe Raises, 10 x 2 Pigeon, 2 x each […]
January 15, 2013

Wednesday, January 16, 2013

“Rankel” (Our Anniversary WOD) Complete as many rounds as possible in 20 minutes: 6 Deadlifts 155/225# 7 Burpee Pull-ups 10 Kettlebell Swings 35/50# Run 200 Meters (Last on 1/16/12) Post-WOD: 2 Minutes of  PVC Pass Through work, Single-leg Extension, 2 each side  
January 14, 2013

Tuesday, January 15, 2013

Pre-WOD: Side Plank Holds for time 15minute AMRAP 30′Roving Dumbbell Planks 30Squats 30 Sit-ups Post-WOD: Supine Scorpions x 4, Death stretch 2  each side
January 13, 2013

Monday, January 14, 2013

Work up to a 1 Rep Max: Power Clean (NFT) Followed by: “J T” 21-15-9 reps for time of: Hand Stand Push-ups, Ring Dips, Push-ups Post-WOD: Wall Triceps Stretch x 2 ea., Prone Scorpion Stretch x 2, 30 sec. ea
January 11, 2013

Saturday, January 12, 2013

“Bumper Plate Party!” Complete the following with a Bumper Plate(s) (25/45#) 10 Floor Presses, 10 Squats, 10 Push Presses, 30 Meter Farmer’s Carry (Pinch Grip), 10 rounds for time… Post-WOD: Table Press x 3, 6 Wrist Walks/Hipsters 3 sets