Monday, July 18, 2016

Now That’s a BIG FAN! A Wonderful Gift from the Sebastian Police Department!
July 17, 2016
Tuesday, July 19, 2016
July 18, 2016

Monday, July 18, 2016

Waterpalooza July 2016

WATERPALOOZA group picture plus a dousing with water!
See our Facebook Page for more pictures!

Announcements:

The CPR/AED Class is full ~ Please add your name to the waiting list if you are interested.
If there is enough interest we will add another class.
It’s so awesome to have so many “Life Savers” in our CrossFit Family!

How are your Double-unders?
Treasure Coast CrossFit presents its first ever Jump Rope Clinic!
Presented by “JUMPNROPE”
Friday, August 12th ~ 5:30-7:30 PM
Limit 20 People!

 ****JumpNrope Promo Video****

****Register Here: https://www.regonline.com/Register/Checkin.aspx?EventID=1859651****

Our next WATERPALOOZA date will NOT be August 12th because of the jump rope clinic…a date is TBA soon!

Swimming Thursday ~ 6AM and 4PM!

**************************************

Pre-WOD: Review The Wall Ball
2 x (with a PVC pipe: 10 pass throughs + 10 overhead squats, 10 pull-ups, 10 ring dips,
10 wall balls);
Supine Scorpion x 2 each side

Skill: The Sumo Deadlift High Pull
3 x 3 Bar Shrugs from the ground with straight arms,
3-3-3-3 to your working weight

Post-WOD: 3-way shoulder, foam roll

WOD for Time:
10-1
Wall Balls 14/20#
Sumo Deadlift High Pulls 65/95# ~ Rx+ 85/115#
Pull-ups
Cash out: 400 meter run!

Amy
Amy

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