Monday, November 27, 2017

Saturday, November 25, 2017
November 24, 2017
Tuesday, November 28, 2017
November 27, 2017

Monday, November 27, 2017

→Get your Warrior Dash tickets today – Cyber Monday – only $39!
→→We are signing up for the Standard Wave at 1:00!

Treasure Coast CrossFit is now a drop-off location for Toys for Tots!
Check out the big box up front!  Here is another awesome opportunity for us to shine!
The box is filling up! I will get another one if needed…great job!!

→Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange!

With a running clock set for 18 minutes spend 6 minutes on each:
1. Cross-Over Symmetry

2. Run 200 meters
10 Inchworms
10 Goblet squats with a 3 second bottom hold
10 PVC presses

10 PVC pass throughs

3. Piriformis stretch
Dynamic supine scorpion
Foam Roll

The Thruster


“FRAN” – a benchmark “Girl” WOD
21-15-9 reps for time of:
• Thrusters 65/95#
• Pull-ups

This workout should be scaled to take approximately 10 minutes or less!
Be sure to post your time in SugarWOD!
See if you can beat your previous time!

400 meter recovery walk with pinch grip carry
“Y” stretch
Foam roll

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