Some May Step

CrossFit TFA – CrossFit

Inspiration

“Because limits, like fears, are often just an illusion.”

-Unknown

Warm-up

Warm-up (No Measure)

I. 3 Rounds

7 PVC Passthroughs

7 PVC Good Mornings

7 PVC OHS

II. MOB 3 Rounds

15sec Chest Stretch each side

15sec Arm OH Stretch each side

15sec Handstand Hold (any variation)

III. 5-10 minutes of HS Hold and HSW practice

a) 2-3 Inchworms

b) 2-3 Wall Walks (any variation)

c) HS Hold (progress to freestanding)

d) HSW (use spotter or wall if needed)

Metcon

FIT: Metcon (Time)

3 rounds for time of:

15 Burpees

3 Wall Walks

12 Box Jump Overs 24/20 (may step)

3 Wall Walks
Scaling: this workout contains a lot of high-skill gymnastics movements. Modify the movements and reps as needed while still using this as a chance to practice gymnastics skills (ex. wall walks, around the worlds, 3 ft hsw to wall, 5 hsw attempts then move on…).

PER: Metcon (Time)

3 rounds for time of:

15 Burpees

10m handstand walk

12 Box Jump Overs 24/20

10m handstand walk
Scaling: this workout contains a lot of high-skill gymnastics movements. Modify the movements and reps as needed while still using this as a chance to practice gymnastics skills (ex. wall walks, around the worlds, 3 ft hsw to wall, 5 hsw attempts then move on…).

News

November 17 6pm- #TRUEFAM Feast- The Holidays bring with it many overindulgences. Join us for a feast focused on teaching ourselves how to TREAT ourselves and not over do it! All are welcome! Please bring a dish and list the macros per serving. We can help with that if you have questions.

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*Grab a partner and sign up for Gracindabel: https://events.membersolutions.com/event_register.asp?content_id=76989

**UPCOMING EVENTS**

October 27- Barbells for Boobs: https://www.barbellsforboobs.org/fundraiser/truefitathletics

October 30 (UPDATED)- Costume WOD- best costume of the class gets a FREE 02 or FitAid and doesn’t have to do Burpees 

November 17 6pm- #TRUEFAM Feast- you heard right!


How are you and your partner going to split Gracindabel?

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