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 …
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 …
TFA ATHLETE QUESTIONS Name: Audrey Grabans Age: 32? Old enough to have a 20 year old! Occupation: Local business owner What brought you to TFA? My son’s health. Referred by Tim and Katie Custer. Thank you! How has TFA changed your life? I’ve gain more confidence, more energy, loss over 53 lbs went from a size 14 to …
DUDE WHY AM I IN THIS RUT??? Stick with fitness long enough and you are guaranteed to hit a plateau. Whether its because of lack of discipline or lack of focus, your plateau is not due to your body “maxing-out” its ability to adapt and progress. REAL TALK: the issue is you. That might sound …
Over the past 2 nutrition “challenges” some of the biggest results came from the power couple of the Martelle’s. Over the course of a few months, not only did their appearances change dramatically, but they seemed to find a groove with their fitness and nutrition that can help inspire others! In our nutrition programming we …
“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 »
“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 »
Exercising while expecting can be a tricky process. What movements should you avoid? How many times a week should you workout? Should you still lift weight? Well, the truth is, it depends. There are many many factors to consider when programming exercise for the soon to be mother. However, it’s a process we have done …
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, …
Name: Emily Sullivan Age: 24 Occupation: Dietitian What brought you to TFA? I learned about CrossFit in high school from the Custer family and we did a couple small CrossFit workouts after basketball practice. I loved how hard it would work me in such a small period of time. I tried TFA out the summer …
