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Crab Grass

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CrossFit TFA - CrossFitInspiration "A strong anvil does not fear the hammer." -Charles SpurgeonWarm-upWarm-up (No Measure)Game DayMetconMetcon (Time)Run 1 mile 100 sit-ups Bike 2 miles 100 sit-upsScaling: 
try for a hard push on the run and bike and steady pace on the sit-ups. If you generally scale running workouts, modify…

Frosting

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CrossFit TFA - CrossFitInspiration "You are what you eat, so don't be fast, cheap, easy or fake." -Morning Chalk UpWarm-upWarm-up (No Measure)I. 5 minutes of Cardio II. MOB -Chest -Lat/Triceps -Pigeon III. review and prep for Skill sectionSkillMetcon (No Measure)10 minutes at conversation pace, focusing on perfecting the movement: FIT:…

18.Zero

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CrossFit TFA - CrossFitInspiration "As long as we persevere and endure, we can get anything we want." -Mike TysonWarm-upWarm-up (No Measure)I. MOB -Coach led Foam Rolling drills II. Round 1 -10sec Hollow Hold -10sec Superman Hold -10 Deep Squat Reaches Round 2 -10sec Hollow Hold from rig -10sec Superman Hold…

Eva

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CrossFit TFA - CrossFitInspiration "Acceptance is an inner state of humility achieved only after a period of grueling and thorough hard work. Falling flat on your face and then getting up for more." -Joe ManganielloWarm-upWarm-up (No Measure)I. Dynamic II. MOB -Banded Lat/Bicep -Chest III. 3 Rounds -100m Run -4 Pullups…

Tanks

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CrossFit TFA - CrossFitInspiration "Families are the compass that guides us. They are the inspiration to reach great heights, and our comfort when we occasionally falter." -Brad HenryWarm-upWarm-up (No Measure)Game DayMetconFIT: Metcon (Time)For time:
 10 Ring Dips
 25 Thrusters
55/45 1000m Row
 25 Thrusters
55/45 10 Ring DipsScaling
: Challenge your strength level…