Trolli

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/

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702 S Ewing St, Lancaster, OH 43130, USA

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