CrossFit WOD, January 26, 2019

Play FightWarm-upGeneral Warmup1 length
-punt kicks
-foot grabs
-high knees
-butt kicks
-carioca (and back)
– duck walk
-inchworms
-spiderman

Skill: Practice movements in WODMetconMetcon (Time)10 Alternating Rounds with a partner
250m Row or Ski/.4 mile on Assault Bike
15 Wallballs 20/14
10 Pullups
*complete the full round then partner will go. “resting” partner must hold Goblet Hold 53/35 while partner works. each partner will complete 5 rounds total.Scaling: decrease the weight of the wallballs if needed. scale pull-ups to banded, jumping, ring rows, or decrease the reps so you can complete each round in 2 minutes or less.NewsThe Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

We are excited to be announcing the details on our TFA Intramural Open 2019. Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered πŸ™‚
This year our team captains are none other than: Katie Schenk, Chrissy Kittle, Alex Craine, and Josh Creighton!

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

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!

MEMBERSHIP HOLD REQUEST

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.

MEMBERSHIP CANCELLATION REQUEST

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.

HAVE QUESTIONS?

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!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
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.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

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.