TFL CrossFit – WOD


  • Members can bring friends to any class all week long (completely free!)
  • Friends don’t need experience – our coaches will scale accordingly.
  • Workouts will be fun, beginner accessible, and a mix of partner-style and solo.
  • Raffles, goodies, pictures, and a chance to win a free month membership.
  • Friends are required to sign up ahead of time to reserve their spot (using the drop in link on the TFL website)

8AM WOD (Time)

100 Bicycles

200m Run

90 Flutter Kicks

200m Run

80 DB Lunges 50/35

200m Run

70 Single DB Push Press

200m Run

60 Wallballs 20/14

200m Run

50 Sit ups

200m Run

40 DB Snatches 50/35

200m Run

30 Pull Ups

200m Run

20 Burpee Box Jumps

200m Run

10 Wallwalks

200m Run