Wednesday, July 20, 2016

Tuesday, July 19, 2016
July 18, 2016
Double-under Clinic at TCCF! Have you signed up yet?
July 20, 2016

Wednesday, July 20, 2016

Announcements:

The “CrossFit Games” started TODAY with the Masters and Teens. 
The Games continue through the weekend! Click here to watch: The CrossFit Games

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! (See this Week’s Swim WOD Below…)

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Pre-WOD: 20 meters of walking lunges, 20 meters of knee hugs, 10 box step-ups,
10 sit-ups,
 10 push-ups (use your box or another incline as needed);
Samson Stretch- focus on the hamstrings

Skill: The Back Squat*
2×3 @ 50%
2×2 @ 60%
2×2 @ 70%
2×1 @ 80%
2×1 @ 90%
*If you are new to this movement use a kettlebell (Goblet Squat),
empty bar, or a bar with light weight to practice your technique…

Post-WOD: Band-assisted hamstring/quad stretches

WOD:
Ladder in 8 minutes…1-1, 2-2, etc.
Box Jumps 20/24#
Push-ups 

This Week’s Swim WOD:
Warm-up- 50 meters pull buoy
(Focus on high elbows and long strokes)
50 kick board

L3- 25 Freestyle, 25 underwater  x 10
(500 meters total) rest as needed

L2- 25 Freestyle, 25 underwater  x 5
(250 meters total) rest as needed

L1- 25 Freestyle, 25 underwater  x 3
(150 meters total) rest as needed

Cool Down- kick board 250/100/50
*use fins if you have them

How to use a Pull Buoy

How to use a Kickboard

 

 

Amy
Amy

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