Saturday, May 21, 2016

Friday, May 20, 2016
May 19, 2016
Memorial Day Murph 2016!
May 21, 2016

Saturday, May 21, 2016

Stay Strong

Announcements:

MEMORIAL DAY MURPH IS COMING!!!

TCCF Annual Island Party ~ Save the Date! Saturday, June 4th!

Our FIRST CPR/AED training class will be held on Friday, June 10th, at 6:30 PM.
The sign up sheet is on the table ~ Limit 10 people

Buddahlicious Bootcamp for beginners… please invite your friends!
Flyers are on the table

The CrossFit Games “Atlantic” Regionals are this weekend!
Check out games.crossfit.com for a live feed!

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Pre-WOD: Row 500 Meters + 5 Inchworms;
20 Meters each: Walking Lunges, Knee Hugs, Bear Crawls;
2 x (10 ring rows, 20 double-unders, 10 kettlebell swings);
“Y” stretch

Skill: The Ring Row + Work on a Goal if time allows…

Post-WOD: Lacrosse ball your shoulders,  foam roll

*********************************************************
WOD:
“Partner and a Pet Rock”*
2 Rounds of…
20 Double-unders/40 singles
~Switch~
20 Ring Rows
~Switch~
20 Kettlebell Swings 35/50+#
~Switch~
200 Meter Row
~Switch~

*The Pet Rock(s) are 2 kettlebells held farmer carry style 35/50+# each.
There is a 5 burpee penalty if the pet rocks touch the ground!

 

Amy
Amy

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