December 6, 2012

Christmas Party Reminder!

Just a reminder about our CrossFit Christmas Party! Good Food, Good Friends, Good Fun! When: Saturday Night Where: Sue’s House (address at the gym/or call 584-9310) Time: 6:30 – ? What: Food provided…BYOB!                    
December 5, 2012

Thursday, December 6, 2012

For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5 Muscle-ups
December 4, 2012

Wednesday, December 5, 2012

5rounds for time 10Snatch 65/95# 20Double Unders
December 3, 2012

Tuesday, December 4, 2012

3Rounds for time 10Floor Wipers 65/95# 10Ring Dips Run400 Meters
December 2, 2012

Monday, December 3, 2012

“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total […]
December 2, 2012

Treasure Coast CrossFit Rocks the Lurong Living Paleo Challenge!

The official results have been posted! TCCF finished 19th in the Nation out of 172 CrossFit gyms and 7,183 individual participants! Place 19  Treasure Coast CrossFit  Sebastian  FL Points 524.6957    # of participants:                23  
November 30, 2012

Saturday, December 1, 2012

20Minute AMRAP 5Overhead Squats 80/115# 20Double Unders 20Kettlebell Swings 35/50# 5Tire Flips 200+/300+#
November 29, 2012

Friday, November 30, 2012

Make-up Day/Team WOD
November 28, 2012

Thursday, November 28, 2012

Complete 15-12-9-6-3 rounds of: Power Cleans 95/135# Bar-Facing Burpees
November 27, 2012

Wednesday, November 28, 2012

20Minute AMRAP 2Rope Climbs 15Wall Ball Shots 14/20# 50′Bear Crawl 200Meter Run
November 27, 2012

Treasure Coast CrossFit Christmas Party!

Hey CrossFit Members, Our annual Christmas Party is Saturday, December 8th! Sue has graciously offered once again to open her home to our wild and crazy members! Please mark your calendars and plan on a fun holiday celebration. More info at the box!               […]
November 26, 2012

Tuesday, November 27, 2012

3rounds for time 8Push Jerk 95/135# 8Pull-ups 8Box Jumps 24/30#
November 25, 2012

Monday, November 26, 2012

5rounds for time 400Meter Run 21Deadlifts 135/185#
November 23, 2012

The Results are in… Lurong Living Paleo Challenge!

Congratulations- Toni, Laura, Traci, Kat, Sean, Lauren, Yani, Kayla, Denise, Nick, Sue, Taylor, Lori, Brittany, Jay, Prudence, Radhe, Ben, Barb, Lisa, and Craig!   ****************************************************************** 23 Participants/21 Completed the 9 weeks 173 Total inches lost 202 Total pounds lost 202.2 Total minutes of improvements on Benchmark WODS
November 23, 2012

Saturday, November 24, 2012

5Rounds for time 20Wall Ball Sit-ups 14/20# 20Wall Ball Squats 150Meter Wall Ball Overhead Carry 20Wall Ball Back Extensions