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 4 week membership.
  • Friends are required to sign up ahead of time to reserve their spot (using the drop in link on the TFL website! )

Split Jerk (EMOM 3: 3 pausing split jerks (empty BB)

EMOM 3: 3 DLs+ 3 hang cleans + 3 split jerks (light weight)

Every 1:30×6: 1 split jerk)

Metcon (Weight)

EMOM 10:00

3 Deadlifts

3 Hang Power Cleans

3 Split Jerks
75% of split jerk in part 1