Tuesday, June 12, 2018

Monday, June 11, 2018
June 10, 2018
Wednesday, June 13, 2018
June 12, 2018

Tuesday, June 12, 2018

4th of July News! 
Please check out the board →→→

If you are a newer member and don’t know…
Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members
to join in!  All are welcome to participate!

We have a Float Decorating day on the 3rd…
We walk in the Parade in the morning on the 4th…
→ …Followed by a gym-wide party in the afternoon!

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

Coming soon… Barbell Clinic with Pete ~ Bench Press ~ June 29th

Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see above↑)

Mobility on Thursday at 5:30 PM!Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!

1. Cross-over Symmetry

2. 10 walking Samsons
10 3-second goblet squats
Single-leg squat practice – determine a scaled version as needed

Muscle-up Transitions:
Set Rings at the bottom of your ring dip… warm-up on this movement

Tunnel Spotting Drill
East Regional Event 3  ← Katrin Davidsdottir  – 
the Handstand walks over obstacles event!


2018 CrossFit Games Regional Event 3

3 rounds for time of:
9 muscle-ups
10 meter handstand walk 
36-45-54 single-leg squats 
10 meter handstand walk

The single-leg squats go up by 9 reps each round…

If possible (not required), place obstacles in your handstand walk area to mimic the Regional event.

Scroll for scaling options…

CrossFit WOD 180601 Tips With Rory McKernan
The Handstand Walk

This workout contains a lot of high-skill gymnastics movements. Ignore the time cap and speed that the Regional athletes complete this workout in. Modify the movements and reps as needed while still using this as a chance to practice gymnastics skills.
Try to attempt some handstand walks today! If needed, scale the handstand walks to:
6 wall walks, handstand holds with shoulder touches or leans, shoulder touches with knees on a box, or bear walks. Choose 20-30 reps each round or a 20 meter bear walk.

Intermediate Option (scale as needed)
3 rounds for time of:
9 muscle-up transitions ←see 6.6.18 skill from last week
10 meter handstand walk or walk attempts
36-45-54 single-leg squats ←scale the skill and volume as needed
10 meter handstand walk or walk attempts

The single-leg squats go up by 9 reps each round…

Beginner Option
3 rounds for time of:
5 ring rows
5 jumping ring dips
10 meter bear walk
10 air squats
10 meter bear walk

400 meter recovery walk with pinch grip carry
Piriformis stretch
Death Stretch
Foam Roll

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