Wednesday, November 22, 2017

Tuesday, November 21, 2017
November 20, 2017
Thursday, November 23, 2017
November 22, 2017

Wednesday, November 22, 2017

The 2018 Warrior Dash is scheduled for Saturday, February 10, 2018.
This has become an annual event for our TCCF Family with a BBQ meal after the FUN!
Tickets are currently on sale at:
→Cyber Monday is the best day to purchase your tickets they are usually 1/2 Price!
We are signing up for the Standard Wave at 1:00!

Black Friday Class Schedule… 7 and 8 AM, 4:30 and 5:30 PM
There will be no 6 AM classes on Friday!

Are you without Family this Thanksgiving?
Your CrossFit Family has a solution!
Sue and Ron Hammond have graciously offered to host a Thanksgiving gathering for those who might be alone this year! Look for a sign-up and address on the board…
Bring a dish to share! Dinner at 4:00! ←

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!
Let’s fill that box with toys! Be sure they are unwrapped!


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

Thanksgiving Day “Filthy Fifty” ~ Tomorrow!!!
8:30 Warm-up/9:00 Start  ~~  Sign up in RhinoFit!  

Filthy Fifty Movements:
50 box jumps, 20/24-inch box ←scale to step ups
50 jumping pull-ups
50 kettlebell swings, 25/35#
50 walking-lunge steps
50 knees-to-elbows ←scale to sit-ups
50 push presses, 35/45 lb.
50 hip extensions ←scale to good mornings
50 wall-ball shots, 14/20-lb. ball ←scale to air squats
50 burpees
50 double-unders ←100 singles
Scale the number of reps as needed…

Run 200 Meters
30 Dynamic Calf Stretches
20 Sit-ups
10 Push-ups

“Y” Stretch

10 Dynamic supine scorpion
10 Dynamic prone scorpion
Foam Roll

The Kettlebell Swing

Partner 200!

For time:
200 Kettlebell Swings 35/50+#
with a 200 meter run

P1- runs 200 meters
P2- swings the kettlebell until P1 returns
Time is up when 200 total kettlebell swings have been reached and the running partner has returned!

400 meter recovery walk
3-way shoulder on the rig
Foam Roll


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