CrossFit WOD, December 31, 2018

Fi-MaxInspiration”Make your life a masterpiece;imagine no limitation on what you can be, have, or do.”
-Brian TracyWarm-upWarm-upI. Heartrate:
5 minutes of Cardio

II. Specific:
10 “top half” legs only strokes (legs to ½ ext, arms straight entire time)
10 legs only arms only strokes (arms locked entire time)
10 legs only with hip swing
10 full strokes legs and arms
*focus on sitting tall and perfecting formMetconMetcon (5 Rounds for reps)5x500m Row
*each round should be max effort. rest as needed between rounds. score each round for timeScaling: decrease the distance if needed so that you can complete each effort at maximal intensity and sub 2min/2:15min pace.Optional Accessory WorkToes to Bar ME-ME-ME
*rest as needed between efforts. scale to strict knee tucks or kipping knee to chest

Optional Accessory Work:
Our focus here is to improve specific movement (skill) or build/tone muscle (hypertrophy/strength) and always optional. Accessory work doesn’t need to be a separate program from our training. It should fit with what we do and our goals. The biggest reasons for performing these sections would be to eliminate any muscular imbalance, as well as perform exercises that will improve the other ” bigger picture” aspects of our training/goals. These sections are NOT metcons, but rather drills that will help improve movements, build muscle, and decrease injuries. These sections should be completed after the WOD once you have recovered but are still “warm.” Sometimes the work will be practicing a movement for a designated amount of time, other days you will have specific sets x reps. We all cant spend multiple hours at the gym (I know that sucks) so these sections can be completed under 15 minutes but are focused in conjunction with our daily programming to improve all areas of our training; strength, speed, power, stamina, endurance, flexibility, accuracy, balance, coordination, and agility. Don’t have time to fit it in, don’t stress over it. As always if you have any questions ask a Coach.News*Tomorrow we will open at 4pm
*Tomorrow, January 1st- TFA Committed Club starts. Make sure you are logging into classes.
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

Committed Club starts tomorrow!

Leave a Comment

Your email address will not be published.


Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!


To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$15 Per Class

OUR Information:


702 S Ewing St, Lancaster, OH 43130, USA


(740) 277- 7148


We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.