Friday, February 1, 2019

Thursday, January 31, 2019
January 30, 2019
Saturday, February 2, 2019
February 1, 2019

Friday, February 1, 2019

Announcements!
Cross-Over Symmetry is one of the most important things you can do for yourself at TCCF!
Come in early – Stay late – It takes 5 minutes! Set a goal for 3 times a week!
New to Cross-Over S
ymmetry? Ask a gym member or your trainer for help!

The Band Sirsy (they played at our 10 year anniversary party) will be back in Florida soon! They will be playing at Earl’s tomorrow at 2:00 PM and at Sebastian Inlet February 9th at 7:00 PM. They will be playing at 13 venues in Florida on this trip. Check our Facebook page for the full schedule.

Coming Events!
February 9 – The Warrior Dash! 
February 22 – Open WOD 19.1!
April 27 – The Festivus Games! Grab a Partner!

Registration for the 2019 CrossFit Games Open is now live…
Dates: February 21 – March 25

Reminders…
Set your goals on the big white board!
Post your attendance for the “150 Challenge” on the back wall!
Go to CrossFit.com to sign up for the CrossFit email of the day!

Post your workouts in SugarWOD!

Physical Therapy on Tuesday and Thursday next week. See the sign-up sheet to save your spot! See your trainer for a 50% off coupon for your first visit!
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WOD

EMOM for 10 minutes of:
Clean Pull + Clean
(Post your load)

Clean for load:
#1: 1 rep
(Post your max lift)
____________

Clean Pull
Clean
Warm-up Video
_____________

Skill work: Toes to Bar
Video: https://www.youtube.com/watch?v=SI5M0qSNY4Y
Every 2 min for 3 sets , complete:
• 3 Strict T2B, 5 straight leg kipping T2B, 7 bent knee + kick kipping T2B.

Scaled Options:
1. Decrease reps to 2/4/6 or 1/3/5.
2. Decrease ROM. If necessary, decrease reps as well.

Recovery/stretching
400 meter recovery walk with pinch grip carry
Lacrosse on ball traps – 2 minutes minimum each side

Foam Roll

 

 

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