Little Debbie

CrossFit TFA – CrossFit

Inspiration

“Staying in a negative mindset will undermine confidence. Living in the past is a liability that will diminish future opportunities.”

-Ben Bergeron

Warm-up

Warm-up (No Measure)

I. 12/10 Calories (any)

10 Wall Squats (3 second decent)

12/10 Calories (any)

10 Ring Rows (3 second decent)

12/10 Calories (any)

10 Kettlebell Deadlifts (3 second decent)

II. MOB: 2 Rounds

15sec Lizard

15sec Lizard Hamstring

15sec Deep Squat

III. 3 Rounds progressing

3 Pullups/C2B

5 Wallballs

7 KBS

Metcon

FIT: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 wall-balls 20/14

15 kettlebell swings 35/26
Scaling: this 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

PER: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 wall-balls 20/14

15 kettlebell swings 53/35
Scaling: this 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

News

*UPDATE* TFA raised over $800 for Barbells for Boobs!!! Thank you to all those who donated and participated in Gracindabel! #TRUEFAM leading the way and proving we are more than a gym!

**UPCOMING EVENTS**

TODAY Oct 31- No Kids Club due to Trick or Treat. All other classes are regular schedule.

November 17 6pm- #TRUEFAM Feast- you heard right! https://www.facebook.com/events/454163578324562/

Chips Ahoy

CrossFit TFA – CrossFit

Inspiration

“Our words have power, but our actions shape our lives.”

-Rachel Hollis

Warm-up

Warm-up (No Measure)

I. 5 minutes of Cardio

II. No Costume Burpee Shaming

-those not in a costume will perform 15 Burpees while the class mocks and yells at you.

III. begin warming up Deadlift to slightly heavier than you will use in metcon (3×5).

Metcon

FIT: Metcon (AMRAP – Rounds and Reps)

3 Cycles

3 minute AMRAP

100m Run

5 Deadlifts 135/95

*rest 1 minute between rounds. restart where you leave off.
Scaling: today should feel light and fast. strive to complete at least 3 rounds within the 3 minutes. Scale the deadlift to a weight you can complete unbroken for multiple rounds.

PER: Metcon (AMRAP – Rounds and Reps)

3 Cycles

3 minute AMRAP

100m Run

5 Deadlifts 185/135

*rest 1 minute between rounds. restart where you leave off.
Scaling: today should feel light and fast. strive to complete at least 3 rounds within the 3 minutes. Scale the deadlift to a weight you can complete unbroken for multiple rounds.

Mobility

after class ROMWOD or Coach guided mobility/stretching

News

*UPDATE* TFA raised over $800 for Barbells for Boobs!!! Thank you to all those who donated and participated in Gracindabel! #TRUEFAM leading the way and proving we are more than a gym!

**UPCOMING EVENTS**

TODAY- Costume WOD- best costume of the class gets a FREE 02 or FitAid and doesn’t have to do Burpees 😉

TOMORROW Oct 31- No Kids Club due to Trick or Treat. All other classes are regular schedule.

November 17 6pm- #TRUEFAM Feast- you heard right! https://www.facebook.com/events/454163578324562/

Tollhouse

CrossFit TFA – CrossFit

Inspiration

“I find that the harder I work, the more luck I seem to have.”

-Thomas Jefferson

Warm-up

Warm-up (No Measure)

I. 4 minutes of unbroken Jump Rope Skill

1-2-3-4-5-6-7-8-9-10… unbroken reps of alt singles or double unders. stop rope once reps are completed

II. MOB: 2 Rounds each side

15sec Lizard

15sec Lizard Hamstring

1sec Pigeon

III. Hang Squat Clean position practice

a) pockets

b) hang

c) “pop” at pockets

d) catch and squat

Metcon

FIT: Metcon (AMRAP – Reps)

21 minute EMOM

minute 1: 3 Hang Squat Cleans (add wt each round)

minute 2: 30 unbroken Alternating Single Unders

minute 3: max L-sit (parallette)
Scaling: the hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. newer athletes can use today to practice technique and get comfortable. Today’s score will be reps (heaviest weight, biggest unbroken set of jump rope (30 cap), plus max l-sit seconds).

PER: Metcon (AMRAP – Reps)

21 minute EMOM

minute 1: 3 Hang Squat Cleans (add wt each round)

minute 2: 30 unbroken Double Unders

minute 3: max L-sit (feet over kb)
Scaling: the hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. newer athletes can use today to practice technique and get comfortable. Today’s score will be reps (heaviest weight, biggest unbroken set of jump rope (30 cap), plus max l-sit seconds).

News

TFA raised over $700 for Barbells for Boobs!!! Thank you to all those who donated and participated in Gracindabel! #TRUEFAM leading the way and proving we are more than a gym!

**UPCOMING EVENTS**

TOMORROW- Costume WOD- best costume of the class gets a FREE 02 or FitAid and doesn’t have to do Burpees 😉

Wednesday Oct 31- No Kids Club due to Trick or Treat. All other classes are regular schedule.

November 17 6pm- #TRUEFAM Feast- you heard right! https://www.facebook.com/events/454163578324562/


Meet the newest TrueFitter, Jameson!!! Congratulations Katee and Jimmy on your beautiful baby boy!

Gracindabel

CrossFit TFA – CrossFit

Warm-up

Inspiration

We are close to raising $500 for Barbells For Boobs!!! Please make a donation today and help support programs that provide early detection, fitness programs for survivors, and valuable services for those who are diagnosed with breast cancer. Thank you for all those who have donated. Again #TRUEFAM proves we are more than just a gym!

https://www.barbellsforboobs.org/fundraiser/truefitathletics

General Warmup (No Measure)

1 length

-punt kicks

-foot grabs

-high knees

-butt kicks

-carioca (and back)

– duck walk

-inchworms

-spiderman

Skill: Practice movements in WOD

Metcon

FIT: Metcon (Time)

“Gracindabel”

w partner

30 Clean and Jerks 95/65

10 Alternating Rounds of Cindy

5 Pull-ups

10 Pushups

15 Air Squats

30 Snatches 95/65
*20 minute time cap*

1 works 1 rests. split reps as needed.

PER: Metcon (Time)

“Gracindabel”

w partner

30 Clean and Jerks 135/95

10 Alternating Rounds of Cindy

5 Pull-ups

10 Pushups

15 Air Squats

30 Snatches 135/95
*20 minute time cap*

1 works 1 rests. split reps as needed.

Pa

CrossFit TFA – CrossFit

Inspiration

“What do you know Satchmo?”

-Donald “Pa” Bumgardner

Warm-up

Warm-up (No Measure)

OHS TEST:

-Ankle mobility is limiting squat depth

-Core stability (or lack of core activation) is causing the low back to round

-Shoulder and upper back mobility are causing the torso to lean too far forward

-Toes turning out too much = hip issue

3 Rounds

10 Passthroughs

5 OHS

5 T2B

5 Pushups

Metcon

FIT: Metcon (Time)

3 Rounds

10 OHS 75/55

26 HRPU

10 Front Squats 75/55

26 Strict Knee Tucks
Scaling: decrease the load on the squats so you can complete them unbroken or in 2 sets. Decrease the gymnastic movements to a number that is challenging but obtainable.

PER: Pa (Time)

3 Rounds

10 OHS 95/65

26 HRPU

10 Front Squats 95/65

26 T2B

RX+ 135/95
Donald Neil Bumgardner, was my grandpa. I grew up without a father, but I couldn’t have asked for a better role model. He knew how do build and fix everything. He was an athlete, actually gaining a football scholarship. He painted, and built musical instruments. Was an amateur boxer, and he stressed “amateur.” He was a business owner. He retired from the Kaiser plant in Ravenswood, WV. He raised 4 children, was married over 50 years, and had a slew of grandchildren. He was all that, but to us he was “Pa.”

Its hard for me to talk about him and not get choked up. I still miss him dearly to this day, and there isn’t a single day that goes by that I do not think of him. He shaped who I am in many ways. He was a very special human being.

On October 26, 2001 Pa passed away after his second battle with lung cancer. Cancer took his beautiful white hair, strength and ultimately his life. Through it all though, HE NEVER COMPLAINED. But was always the first to ask me how I was doing. “What do you know Satchmo?”

Love Ya and Miss Ya Pa.

-Brandon


The young man.


The “Old Man” 😉

News

Tomorrow at 9am we host Barbells for Boobs featuring the WOD “Gracindabel.” Make sure you and your partner get signed up today! https://events.membersolutions.com/event_register.asp?content_id=76989

_____________________________________________________________________________________________________

**UPCOMING EVENTS**

TOMORROW- Barbells for Boobs: https://www.barbellsforboobs.org/fundraiser/truefitathletics

October 30 (UPDATED)- Costume WOD- best costume of the class gets a FREE 02 or FitAid and doesn’t have to do Burpees 😉

November 17 6pm- #TRUEFAM Feast- you heard right!

Nuevo Plus Uno

CrossFit TFA – CrossFit

Inspiration

“The mind is the master and the body is the servant.”

-Steve Cotter

Warm-up

Warm-up (No Measure)

I. Game Day

II. Rowing technique practice with progressing intensity:

10 pulls @ easy pace/perfect form

30 second Plank Hold

15 pulls @ moderate pace/perfect form

30 second Plank Hold

20 pulls (1-5 easy/6-10 mod/11-15 hard/16-20 max) perfect form

Metcon

Metcon (10 Rounds for time)

10 rounds, each for time, of:

200-m row

*rest as little as needed between rounds
Scaling: complete each effort with maximum intensity. with short all out sprint efforts of rowing the tendency is to shorten the pull. focus today on keeping a long, strong drive and pull, and increase your strokes per minute compared to paced metcons. strive to complete all 10 rounds with as little rest as needed. if you being to have +5 second increases from your baseline, rest longer, or consider decreasing the rounds.

News

November 17 6pm- #TRUEFAM Feast- The Holidays bring with it many overindulgences. Join us for a feast focused on teaching ourselves how to TREAT ourselves and not over do it! All are welcome! Please bring a dish and list the macros per serving. We can help with that if you have questions.

_____________________________________________________________________________________________________

*Grab a partner and sign up for Gracindabel: https://events.membersolutions.com/event_register.asp?content_id=76989

**UPCOMING EVENTS**

October 27- Barbells for Boobs: https://www.barbellsforboobs.org/fundraiser/truefitathletics

October 30 (UPDATED)- Costume WOD- best costume of the class gets a FREE 02 or FitAid and doesn’t have to do Burpees 😉

November 17 6pm- #TRUEFAM Feast- you heard right!


2 days…are you ready?

Some May Step

CrossFit TFA – CrossFit

Inspiration

“Because limits, like fears, are often just an illusion.”

-Unknown

Warm-up

Warm-up (No Measure)

I. 3 Rounds

7 PVC Passthroughs

7 PVC Good Mornings

7 PVC OHS

II. MOB 3 Rounds

15sec Chest Stretch each side

15sec Arm OH Stretch each side

15sec Handstand Hold (any variation)

III. 5-10 minutes of HS Hold and HSW practice

a) 2-3 Inchworms

b) 2-3 Wall Walks (any variation)

c) HS Hold (progress to freestanding)

d) HSW (use spotter or wall if needed)

Metcon

FIT: Metcon (Time)

3 rounds for time of:

15 Burpees

3 Wall Walks

12 Box Jump Overs 24/20 (may step)

3 Wall Walks
Scaling: this workout contains a lot of high-skill gymnastics movements. Modify the movements and reps as needed while still using this as a chance to practice gymnastics skills (ex. wall walks, around the worlds, 3 ft hsw to wall, 5 hsw attempts then move on…).

PER: Metcon (Time)

3 rounds for time of:

15 Burpees

10m handstand walk

12 Box Jump Overs 24/20

10m handstand walk
Scaling: this workout contains a lot of high-skill gymnastics movements. Modify the movements and reps as needed while still using this as a chance to practice gymnastics skills (ex. wall walks, around the worlds, 3 ft hsw to wall, 5 hsw attempts then move on…).

News

November 17 6pm- #TRUEFAM Feast- The Holidays bring with it many overindulgences. Join us for a feast focused on teaching ourselves how to TREAT ourselves and not over do it! All are welcome! Please bring a dish and list the macros per serving. We can help with that if you have questions.

_____________________________________________________________________________________________________

*Grab a partner and sign up for Gracindabel: https://events.membersolutions.com/event_register.asp?content_id=76989

**UPCOMING EVENTS**

October 27- Barbells for Boobs: https://www.barbellsforboobs.org/fundraiser/truefitathletics

October 30 (UPDATED)- Costume WOD- best costume of the class gets a FREE 02 or FitAid and doesn’t have to do Burpees 😉

November 17 6pm- #TRUEFAM Feast- you heard right!


How are you and your partner going to split Gracindabel?

Big Play

CrossFit TFA – CrossFit

 

Inspiration

“You are what you settle for.”

-Janis Joplin

Warm-up

Warm-up (No Measure)

I. Dynamic

II. 3 Rounds

4 Single Leg DL to Push Press each side

5 Slow Pushups

6 Walking Lunges each side (may add weight)

III. spend 5-10 minutes using lightweight practicing the Tempo DL making sure you uphold the correct cadence and touch and go requirements. you may use this time also to practice the Prowler and get an idea of where you want to start.

Metcon

Metcon (Weight)

5 Rounds not for time

5 Tempo Deadlift (3 seconds up, 3 at top, 3 down, touch and go)

50ft Prowler Push (inside, no stopping)

10 Dumbbell Push Press
Scaling: go as heavy as possible while maintaining the tempo requirements. Newer athletes can use this session as an opportunity to drill the movements. Score the heaviest deadlift set + heaviest weight on prowler + heaviest push press.

News

November 17 6pm- #TRUEFAM Feast- The Holidays bring with it many overindulgences. Join us for a feast focused on teaching ourselves how to TREAT ourselves and not over do it! All are welcome! Please bring a dish and list the macros per serving. We can help with that if you have questions.

_____________________________________________________________________________________________________

October 27- Barbells for Boobs: https://www.barbellsforboobs.org/fundraiser/truefitathletics

October 30 (UPDATED)- Costume WOD- best costume of the class gets a FREE 02 or FitAid and doesn’t have to do Burpees 😉

November 17 6pm- #TRUEFAM Feast- you heard right!


Meet her this Saturday…