Tollhouse

CrossFit TFA – CrossFit

Inspiration

“I find that the harder I work, the more luck I seem to have.”

-Thomas Jefferson

Warm-up

Warm-up (No Measure)

I. 4 minutes of unbroken Jump Rope Skill

1-2-3-4-5-6-7-8-9-10… unbroken reps of alt singles or double unders. stop rope once reps are completed

II. MOB: 2 Rounds each side

15sec Lizard

15sec Lizard Hamstring

1sec Pigeon

III. Hang Squat Clean position practice

a) pockets

b) hang

c) “pop” at pockets

d) catch and squat

Metcon

FIT: Metcon (AMRAP – Reps)

21 minute EMOM

minute 1: 3 Hang Squat Cleans (add wt each round)

minute 2: 30 unbroken Alternating Single Unders

minute 3: max L-sit (parallette)
Scaling: the hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. newer athletes can use today to practice technique and get comfortable. Today’s score will be reps (heaviest weight, biggest unbroken set of jump rope (30 cap), plus max l-sit seconds).

PER: Metcon (AMRAP – Reps)

21 minute EMOM

minute 1: 3 Hang Squat Cleans (add wt each round)

minute 2: 30 unbroken Double Unders

minute 3: max L-sit (feet over kb)
Scaling: the hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. newer athletes can use today to practice technique and get comfortable. Today’s score will be reps (heaviest weight, biggest unbroken set of jump rope (30 cap), plus max l-sit seconds).

News

TFA raised over $700 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**

TOMORROW- Costume WOD- best costume of the class gets a FREE 02 or FitAid and doesn’t have to do Burpees 

Wednesday 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/


Meet the newest TrueFitter, Jameson!!! Congratulations Katee and Jimmy on your beautiful baby boy!

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