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)

Metcon (No Measure)

EMOM 8:

Odd- :05-10 hold in the bottom + 4 ring dips

Even- 5 press away squats + :15 sec HB Hold

Metcon (Time)

I go, you go each set:

18-15-12-9-6 Thrusters (95/65)

30 Double Unders

Cash out: 100/80 Cal bike (split however)