CrossFit TFA – CrossFit
Inspiration
“Our words have power, but our actions shape our lives.”
-Rachel Hollis
Warm-up
Warm-up (No Measure)
I. 5 minutes of Cardio
II. No Costume Burpee Shaming
-those not in a costume will perform 15 Burpees while the class mocks and yells at you.
III. begin warming up Deadlift to slightly heavier than you will use in metcon (3×5).
Metcon
FIT: Metcon (AMRAP – Rounds and Reps)
3 Cycles
3 minute AMRAP
100m Run
5 Deadlifts 135/95
*rest 1 minute between rounds. restart where you leave off.
Scaling: today should feel light and fast. strive to complete at least 3 rounds within the 3 minutes. Scale the deadlift to a weight you can complete unbroken for multiple rounds.
PER: Metcon (AMRAP – Rounds and Reps)
3 Cycles
3 minute AMRAP
100m Run
5 Deadlifts 185/135
*rest 1 minute between rounds. restart where you leave off.
Scaling: today should feel light and fast. strive to complete at least 3 rounds within the 3 minutes. Scale the deadlift to a weight you can complete unbroken for multiple rounds.
Mobility
after class ROMWOD or Coach guided mobility/stretching
News
*UPDATE* TFA raised over $800 for Barbells for Boobs!!! Thank you to all those who donated and participated in Gracindabel! #TRUEFAM leading the way and proving we are more than a gym!
**UPCOMING EVENTS**
TODAY- Costume WOD- best costume of the class gets a FREE 02 or FitAid and doesn’t have to do Burpees 😉
TOMORROW Oct 31- No Kids Club due to Trick or Treat. All other classes are regular schedule.
November 17 6pm- #TRUEFAM Feast- you heard right! https://www.facebook.com/events/454163578324562/