Little Debbie

CrossFit TFA – CrossFit

Inspiration

“Staying in a negative mindset will undermine confidence. Living in the past is a liability that will diminish future opportunities.”

-Ben Bergeron

Warm-up

Warm-up (No Measure)

I. 12/10 Calories (any)

10 Wall Squats (3 second decent)

12/10 Calories (any)

10 Ring Rows (3 second decent)

12/10 Calories (any)

10 Kettlebell Deadlifts (3 second decent)

II. MOB: 2 Rounds

15sec Lizard

15sec Lizard Hamstring

15sec Deep Squat

III. 3 Rounds progressing

3 Pullups/C2B

5 Wallballs

7 KBS

Metcon

FIT: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 wall-balls 20/14

15 kettlebell swings 35/26
Scaling: this 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

PER: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 wall-balls 20/14

15 kettlebell swings 53/35
Scaling: this 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

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 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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