TFL CrossFit – WOD
SCHEDULE
Trying out a NEW SCHEDULE this Saturday!!
7:30am
8:30am
9:30am
There are NO CLASSES Sunday due to our fun run and 5k!
Don’t forget to show up for TFL’s first Mighty Mile & 5K Sunday! 5K starts at 10:15 & 1 mile starts at 11:30am. We will have food and drinks for purchase, kids activities and lots of fun!
Metcon (Time)
30-20-10 reps of DB lunges (50/35)
15-12-9 reps of push press
45 Toes to Bar
then go back up!
15 reps at 95/65
12 reps at 115/80
9 reps at 135/95
5K Prep LAST WEEK!
Last week before the run! Lets prep one day early this week and get our steps in the other.
Day 1:
-½ mile warm up jog
-8x600m (medium/strong pace) 2 min rest after each
-½ mile cool down jog, finish with 2 minute walk
Day 2:
-Walk 2 miles and think about how much fun Sunday is going to be!
You got this!
