CrossFit TFA – CrossFit
Inspiration
“Your dream is worth fighting for, and while you’re not in control of what life throws at you, you are in control of the fight.”
-Rachel Hollis
Warm-up
Warm-up (No Measure)
I. Game Day
II. 3 Rounds with progressing intensity
150ft Shuttle Sprint
8/6 Calorie Row (or machine you will use today)
1 length Punt Kicks
Metcon
Metcon (Time)
A. 10 Rounds
every 30 seconds complete 150ft Shuttle Sprint (3x50ft)
*score each effort
*rest 2 minutes between stations
B. 10 Rounds
every 30 seconds complete 8/6 Calorie Row
*score slowest round
Scaling: decrease the distance/reps if needed. todays goal is to redline the effort and finish the workload within 15 seconds if not faster. score only your slowest round of each section (A. 10seconds + B. 15seconds = 25 seconds for total score).
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**
November 17 6pm- #TRUEFAM Feast- you heard right! https://www.facebook.com/events/454163578324562/