There are so many diets and fads all promising great results, how do I know what to believe/follow? -there has never been, nor will there

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Plank Hold Immediately Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Air

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats +

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Strict Press 5 Deadlifts 5

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 DB Bent Over

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 0:30 Row Easy Pace 0:30 Active Samson 0:30 Row Moderate Pace 0:30 Inchworm 500

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 0:30 Box Step Ups 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Inchworm to

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Row Easy Pace 0:30 Alternating Reverse Lunges 0:30 Push Up to Downdog 1:00

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

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

“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

“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

Name: Lindsey James Age: 32 Occupation: RN TFA ATHLETE QUESTIONS: What brought you to TFA? I had been being HARASSED by Kayla Kunkler for months

CleanatteWarm-upWarm-up2:00 Mono Warm-up — Bike, Run, Row or Ski into… CHIPPER WARM-UP (5 min cap)40 Jumping Jacks30 Mountain Climbers20 Jump Squats10 Alt. Lunge with PVC

20.5Warm-upWarm-up1 ROUND1:00 Row (EZ pace)10 Scap Push-Ups10 Scap Pull-Ups5 Wall Ball Front Squats5 Wall Ball Push Press5 Wall Ball Thruster 1 ROUND:30 Row (MOD pace)10

New Year BurnerToday is Open Gym format 1pm-6pm.Warm-upWarm-up1 ROUND5 Push-Up to Down Dog:20 Hollow Hold20 Shoulder Taps:45 Bike (Light-Mod) 1 ROUND5 Inch Worm + Push-Up:20

TuesdayWarm-upWarm-up2 ROUNDS10 Alt Box Step up5/5 DB Strict Press1:00 Alt. Deadbugs THEN… 2 ROUNDS8 Box Jump + Step Down8/8 DB Push Press *Non-working hand holds

MondayWarm-upWarm-up2 ROUNDS:45 Bike10 Alt Spiderman Lunges10 Bootstrap Stretches5 Inchworms3 Burpee Broad Jumps THEN… 3 ROUNDS (W/ Empty Barbell)5 Snatch Grip RDLs5 Kang Squats5 Behind the

SundayWarm-upWarm-up1:00 Foam Roll Upper Back/T-Spine 1 ROUND…5 Inch Worm + Push-Up10 Double DB Sumo DL10 Double DB Bent Over Row 2 ROUNDS…10 Scap Push-Ups5 Bootstraps10

SaturdayWarm-upWarm-up3 ROUNDS…:30 Row (EZ → Mod → Hard)10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings10 Scap Pull-Ups → 5 Tight Kip Swings

Daze HazeInspiration”Your life is a reflection of your habits. If you want different results, choose different habits.”-UnknownWarm-upWarm-upI. 3 SETS FLOW SQUAT WARM-UP10/8 Cal on Bike10

The Sticky BanditsInspiration”There is no standing still. Every second of every day we are making decisions. The results of those decisions determine the outcomes of

WednesdayWarm-upWarm-upAMRAP x 5 MINUTES5 Scap Pull-Ups5 Kipping Swings5 Inch Worms + Push-Up5 Jumping Squats5 Up DownsWorkoutBarbara (Time)Five Rounds for time:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*3-minute rest

TuesdayWarm-upWarm-up2 QUICK ROUNDS…5 Bootstrappers10 Squat Jumps 2 QUICK ROUNDS…5 Push Ups10 Plank Shoulder Taps 2 QUICK ROUNDS…10 Empty Barbell Deadlift5 Muscle Clean + Push PressWorkout“12

MondayWarm-upWarm-up400m Group Jog Into… AMRAP x 4:0010 Supermans10 Scap Push Ups5 Push Up to PikeStrengthPush Press (5-5-5)5-5-5Push Press* *Set 1 – 30-40% x 5Set 2

SundayWarm-upWarm-upAMRAP x 3 MINUTES5 Inch Worms + Push-Up5 Bootstraps10 PVC Pass Thrus10 Hollow Rocks -Short Rest then Into- AMRAP x 4 MINUTES5 Snatch Grip RDL5

SaturdayWarm-upWarm-up3 ROUNDS (8:00):6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS8/8 Split Squat —> 8/8 Single Arm KB FR Split

FridayWarm-upWarm-upE-Z 500m Row into… 3 ROUNDS FOR QUALITY (feel the positions!)10 Barbell Deadlifts (pause at mid-thigh)7 Hang Muscle Cleans (open rack further each rep)5 Front

ThursdayWarm-upWarm-up1:00 Easy pace on Bike/Row/Ski Then… ALT EMOM x 12 MIN:Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box

WednesdayWarm-upWarm-upPART 13 minutes Bike or Row…Min 1: EasyMin 2: ModerateMin 3: Hard PART 2AMRAP x 5 MINUTES10 Tempo Air Squat (31X1)8 Up Downs6 Push Up

TuesdayWarm-upWarm-upAMRAP x 8 MINUTES8/8 Suitcase Deadlift8/8 Single Arm DB Bent Over Row:20 Hollow Hold → :20 Hollow Body Hang8/8 Single Arm DB Floor Press8/6 Cal

MondayWarm-upWarm-up3 Rounds (10:00 Hard Cap)10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up10 Strict Press→ 8Push Press→ 6 Push Jerk1:00 Row

SundayWarm-upWarm-up3 ROUNDS…8/6 Cal Bike10 PVC Pass Thrus10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps10 Lunges → 10 Jumping Lunges → 10 Barbell Back

Holy 10kWarm-upWarm-upGet into teams of 3! 3 ROUNDS…P1: Row 200m P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps

Wendler Wk 3 Front SquatInspirationRECIPE: Bowtie Chicken Pesto: MACROS: 368 Calories/28g PRO/40g CARB/12g FAThttps://stayfitmom.com/bowtie-chicken-pesto/Warm-upWarm-upI. 2:00 EZ Warm-up on the Bike (blood flow!) II. 3 SETS10

MudbogInspirationRECIPE: Roasted Butternut Squash Soup: MACROS: 132 Calories/2g PRO/18g CARB/6g FAThttps://stayfitmom.com/roasted-butternut-squash-soup/Warm-upWarm-upI. Game Day II. 2-3 ROUNDS…10 Bootstrap Squats8 Up Downs6 BB Good Mornings4 Inch Worms2

WednesdayWarm-upWarm-up3 Rounds, graduating in difficulty… 1 Min Row (Easy → Mod → Hard)10 Step Up → Low Box Jump → Higher Box Jump10 MB Push

TuesdayWarm-upWarm-upWith a pair of light-moderate DBs… AMRAP x 88 DB Suitcase Lunge8/8 Arnold Press8 DB Sumo Deadlifts8/8 Single Arm DB Sumo Deadlift8 Push Ups to

MondayWarm-upWarm-upWith a single light DB… 2 ROUNDS6/6 DB Turkish Sit Ups6/6 Overhead Split Squats6/6 Single Arm Upright Rows6/6 Single Arm DB Presses6/6 Single Arm Deficit

SundayWarm-upWarm-upPartner Warm-Up!With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever! When they come in, put the medball

CrossFit Combat Fitness TestWarm-upWarm-upI. Old School Dynamic II. 3 Rounds7 Single Leg DL (ea leg)14 Sit-ups7 Single Arm Press (ea arm):30 second Samson (ea side)WorkoutMetcon

Wendler Wk 2 Front SquatWarm-upWarm-upVery Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes

ThursdayWarm-upWarm-up2 ROUNDS…10 Alt Side Lunges10 Alt. Step Ups10 Shoulder Taps:10 Bar Hang 2 ROUNDS…10 Jumping Air Squats10 Box Jumps2 Wall Walks10 Scap Pull UpsWorkoutMetcon (Time)4

WednesdayWarm-upWarm-upHave athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min

TuesdayWarm-upWarm-up2 ROUNDS10 Boot-Strapper Squats5 Tempo Air Squats (3131)10 Narrow Stance Air Squats5 Wide Stance Air Squats Into… 2 Rounds10 PVC Pass Throughs5 Sots Press10 Over

MondayWarm-upWarm-upLine Drills… 25’ Walking Knee to Chest Stretch25’ Walking Quad Stretch25’ Walking Figure 4 Stretch25’ Walking High Kicks25’ Butt Kickers25’ High Knees25’ Power Skip Immediately

SundayWarm-upWarm-upAMRAP x 5 MINUTES10/6 Cal Bike5 Inchworms + Push-Up10 Plank Walkouts*10 DBL DB Curl to Press10 DB DL*Plank Walkout: Starting on Hands in the top

SaturdayWarm-upWarm-upGrab a Partner and a Wall Ball (LIGHT!)1 ROUNDP1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn ClimbersP2: Holds the Wall

FridayWarm-upWarm-up400m Team Run…leave no athletes behind! Run as a group. into… 3 SETS5/5 Single Arm KB Suitcase DL (workout weight)5 Romainain DL (little to no

ThursdayWarm-upWarm-upPARTNER WARM-UP (Have athlete get into groups of 2) 400m Run aka Turkey Trot -THEN- 4 ROUNDS EACHPARTNER 110 Air Squats5 Inchworms10 Up Downs5 Glute

WednesdayWarm-upWarm-up3:00 BikeINTO… 2 ROUNDS10 Long Step Lunges10 Bootstrapper Squats25’ Duck Walking10 Arm Crosses10 Arm Circles:30 Bar HangStrengthFront Squat (5-5-5*)5-5-5*Front Squat *Set 1 – 65% x

TuesdayWarm-upWarm-upAMRAP x 4 MINUTES8 Alt. Groiners8 Jump Squats8 Glute Bridge-Ups8 Tuck UpsSkillWarm-upON A 8:00 RUNNING CLOCK…Practice Clamping & Re-Clamping Rope After 1st Pull *Practice either

MondayWarm-upWarm-upEMOM x 6 MINUTESMin 1 – Row (EZ → Moderate → Hard)Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB

SundayWarm-upWarm-up1 ROUND…25ft Butt Kickers25ft High Knees25ft High Skips25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES…5 MB Front Squats5 MB Push Press to

SaturdayWarm-upWarm-up3 ROUNDS…5 Push-Up + Pike10 KB RDL10 Scap Pull-Ups into.. 3 ROUNDS…10 Ring Rows10 RKBS (warm-up weight KB)10 Up-DownsWorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x

FridayWarm-upWarm-upJunkyard Dog Warm Up…Grab a partner for this one and have some fun…P1: L-Sit on the floor with arms extended to make the letter T.P2:

ThursdayWarm-upWarm-upAMRAP X 8 MINUTES8/6 Cal Bike8 Light Double KB Russian Swing8 Light Double KB Hang Snatch4/4 Filly Lunge w/ Double KBs8 Deadbugs:20 RestWorkoutMetcon (Time)FOR TIME21-15-12-9-9-12-15-21Slam

WednesdayWarm-upWarm-upFOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets10 Lunges w/ Twist12Tempo Air Squat (1211)14 Alt. Groiners15ft Duck WalkingStrengthFront Squat

TuesdayWarm-upWarm-up3 SETS20 Singles → 20 Fast Singles → 20 Double Unders10 Arm Crosses10 Arm Circles Forward / 10 Back10 Arm Haulers Into… 2:00 Lacrosse Ball

MondayWarm-upWarm-upAMRAP x 4 MINUTES20 Plank Shoulder Taps10 Plank Jump Ins10 Jumping Squats Into… 3 ROUNDS:30 Row10 Up down to plate7 Light Kip → 5 Big

SundayWarm-upWarm-upIncrease intensity (pace) with each AMRAP! AMRAP 4:00:30 Plank8/8 Split Squats20 Single Unders Into… AMRAP 3:0020 Alt Plank Shoulder Taps16 Alt Box Step Ups15 DU

SaturdayWarm-upWarm-upPartner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…

FridayWarm-upWarm-up4 ROUNDS100m Run8 Plate Ground to Overhead (:02 pause OH):20 Plank Hold8 Glute Bridge-Ups (:02 pause at top):20 Hollow Rock3 Strict Pull-ups Pre-Workout (after teaching

ThursdayWarm-upWarm-upWith 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE:Round 1 perform with KB in

WednesdayWarm-upWarm-upFOR TIME3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP…AMRAP X 5 MINUTES10 Elbow Punches (Each Arm)8 Back Rack Press6 Front Rack Tempo Push Press (2121)4 Pausing

TuesdayWarm-upWarm-upPARTNER WARM-UP3-4 SETS EACHP1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex*DeadliftSA DB SwingMuscle CleanPressFSThruster (10:00 Cap)Extended Warm-upTurkish

MondayWarm-upWarm-upAMRAP x 4 MINUTES10 Toe-Touch Jumping Jacks8 Up-Downs6/6 BW Single Leg RDL10 Alt Supermans Then… 2 ROUNDS5 Bootstrappers5 Inch Worms + Push-ups5/5 Single Leg Bridge

SundayWarm-upWarm-upPlay a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station:Inch WormsBootstrap SquatsSamson LungesSeal Pose to Down

SaturdayWarm-upWarm-upIN TEAMS OF 2…AMRAP x 8 MINUTES8 Slam Balls8 Alt Box Step Ups8 Cal Bike P1 completes one full round, while P2 holds a plank

FridayA. CONDITIONINGWarm-upNo Additional Conditioning. Hit the Open workout at max effort.B. NC60Warm-upWarm-up2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES5 Arm

ThursdayWarm-upWarm-upGraduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP)8 Cal Row 65% → 75% → 85%8 Ring Rows → Scap Pull-ups → Pull-ups8

WednesdayWarm-upWarm-upAMRAP x 8 MINUTES5 Inchworms7 Single KB Sumo Deadlifts7 Ring Rows7 Plate G2OH15 Plate HopsSkillWarm-upON A 8:00 RUNNING CLOCK…Practice Footwork on Rope Climb* *Practice either

TuesdayWarm-upWarm-upFoam Roll During Intro! 2 ROUNDS5 Tempo Air Squats (3311)5 Tempo Back Squats (empty bar- 3311):20 Hollow Hold:20 Superman Hold:15-:20 Active Hollow Bar Hang8/8 Plate

MondayWarm-upWarm-up3 ROUNDS5 Inch Worms (no Push-Up)5 Push-Up to Pike10 Alt Groiners10 Alt Samson Lunges10 Arm Circles (building in height as you go)10 Arm Haulers:20- :30

SundayWarm-upWarm-up2-3 minutes of light Rowing or Biking. then… 3 ROUNDS25’ Bear Crawl25’ Frog Jumps (Jumping Air Squat)25’ Broad Jumps25’ Burpee Broad JumpsStrengthMetcon (Weight)ON A 13:00

SaturdayWarm-upWarm-upMini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run2:00 Bike2:00 Row Then move into Teaching Warm-up!WorkoutMetcon (5 Rounds for

FridayWarm-upWarm-up2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)Flow through 10 reps of each…Air SquatsTrunk TwistArm CrossesArm CirclesBootstrapper Squats Then… Barbell Warm-Up

ThursdayWarm-upWarm-up3:00 Bike/Row Into… 3 ROUNDS5/5 KB Single Leg RDLs5 Russian KB Swings5/5 Single Arm KB Push Press5 Slam Balls5/5 Alt. LungesSkillWarm-upE2MOM x 12 MINUTESMIN 1

WednesdayWarm-upWarm-upAMRAP x 10 MINUTES10/8 Calories on the Bike (Increasing effort)5 Inch Worms8 Arm Haulers8 Scap Pull-ups8 Bootstrappers8 Sots Presses (PVC) Into… 2 ROUNDS*5 Behind the

TuesdayWarm-upWarm-up2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with:15 Banded

MondayWarm-upWarm-upRow Specific Warm-up then… Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…– Superman Rocks– Mountain Climbers– Banded Good Mornings–

SundayWarm-upWarm-upCoach B’s Junkyard Dog Warm-up!StrengthSquat Clean (1×3)ON A 8:00 RUNNING CLOCK…Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something

BARBELLS FOR BOOBSWarm-upWarm-up2 ROUNDS (no stopping b/t movement)::30 Air Squats:30 Up Downs:30 Alt. Lunges:30 Mt. Climbers:30 Superman HoldPartner WorkoutMetcon (Time)BARBELLS FOR BOOBS “DOUBLE GRACE” w

FridayWarm-upWarm-up2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES5 Deadlift (light load, focus on smooth path up