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Hostile Act

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CrossFit TFA - CrossFitWarm-upGeneral Warmup (No Measure)1 length -punt kicks -foot grabs -high knees -butt kicks -carioca (and back) - duck walk -inchworms -spiderman Skill: Practice movements in WODMetconMetcon (Time)100-75-50 w partner Power Cleans *partner performs Active Hang Box Overs 24/20 *partner holds Deadlift Calorie Row *partner holds Front Rack…

Running on a Monday

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CrossFit TFA - CrossFitInspiration "You should never be comfortable. Once you’re comfortable you stop improving and become complacent. If you’re always uncomfortable you’re always getting better." -Matt VincentWarm-upWarm-up (No Measure)I. 12/10 Calorie Bike 12/10 Calorie Ski 12/10 Calorie Row II. 100m Run @ light pace stretch calves 200m Run @…


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CrossFit TFA - CrossFitInspiration "Pay attention to the things you are naturally drawn to. They are often connected to your path, passion, and purpose in life. Have the courage to follow them." -Ruben ChavezWarm-upWarm-up (No Measure)I. 3 Rounds at conversation pace 10/8 Calories (any) 8 Bottoms-up Press (4/4) 6 KBS…