Chips Ahoy

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/

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702 S Ewing St, Lancaster, OH 43130, USA

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