Monday, April 23, 2018

Saturday, April 21, 2018
April 20, 2018
Tuesday, April 24, 2018
April 23, 2018

Monday, April 23, 2018


The Lurong Summer Challenge is a possibility… May 14 – June 17
Let us know if you are interested by putting your name on the board →→→→ 

SAVE THE DATE! Our TCCF annual ISLAND PARTY will be Saturday, May 26th!
See the list on the board →→→→

CrossFit Games Atlantic Regional← tickets on sale, info here
Name on the Board →→→→

June 1-3, 2018
Palm Beach County Convention Center
650 Okeechobee Blvd, West Palm Beach, FL 33401

Double-unders or singles 3 sets of 30
30 Dynamic calf stretches 
10 each:
Hip Extensions
Push-ups ←scale to knee push-ups as needed

EMOM for 5 minutes…
5 Power cleans ←add weight each minute

“Havana” ~ a Hero WOD

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

CrossFit WOD Tips With Rory McKernan
The Power Clean

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups ←scale to knee push-ups as needed
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

400 meter recovery walk with pinch grip carry
3-way shoulder on the rig

Foam Roll


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