Month: December 2021

Run Then

CrossFit TFA – CrossFit Warm-up Warm-up (No Measure) 2:00 Cardio ……………….. 3 Rounds 5 Pushup to Inchworm 6 Slamball or G2OH 7 Hollow Rocks Metcon Metcon (AMRAP – Reps) 5 SETS In 3:00 complete 400m Run then Max Reps of: Round 1: Sit-ups Round 2: Slamballs or G2OH Round 3: Hollow Rocks Round 4: Slamballs …

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Sneaky 7’s

CrossFit TFA – CrossFit Warm-up Warm-up (No Measure) Dynamic ……………….. 10 Scap Retractions 10 Mini Kip Swings 5 Kip Swings 1-3 Strict Pull Ups 3 Chest to Bar Pull Ups or Workout Variation Pull Ups 5 Knee to Chest 3 Toes to Bar ……………….. EMPTY BARBELL 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 …

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The Ultimate Guide to the 2021 CrossFit Open in LANCASTER, OHIO

“The Ultimate Guide to the 2021 CrossFit Open in LANCASTER, OHIO” Quick questionnaire to determine if you are a candidate for the TRUEFIT Intramural Open Do you like fitness? Do you like fun? Do you like awesome people? If you’re answered “Yes” to any of the above, Congrats, LETS CRUSH IT!!! It’s OPEN time!!! After …

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“The Ultimate Guide to the 2021 CrossFit Open in LANCASTER, OHIO”

“The Ultimate Guide to the 2021 CrossFit Open in LANCASTER, OHIO” Quick questionnaire to determine if you are a candidate for the TRUEFIT Intramural Open Do you like fitness? Do you like fun? Do you like awesome people? If you’re answered “Yes” to any of the above, Congrats, LETS CRUSH IT!!! It’s OPEN time!!! After …

“The Ultimate Guide to the 2021 CrossFit Open in LANCASTER, OHIO” Read More »

Gaining Muscle & Crushing Goals- Joe Koehler

Since starting at TFA Joe has gained muscle mass, increased strength, and crossed off numerous goals. While Joe was active before starting CrossFit, the work he has done inside the gym has helped him greatly outside the gym with his passion, farming. Joe has become proficient with barbell and bodyweight movements, increasing his max lifts, …

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