Saturday 20140927 @ 0900

Posted: September 26, 2014 by ladygrape01 in Uncategorized


A big thank you to all of the TOTF athletes that volunteered at the CAF event today! Way to represent the community! Photograph of coach Carly running a group through a WOD at 0800. 



Prep for….



Filthy Fifty
For Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*Compare results to 26Apr14


Scaling Options:

BJ height (20/14)

KB (25/15)

K2E – Knee to armpit

PP (35/25)

Back ext – empty bar good morning(35/25)

WB (14/12)

DUs: 2:1 ration with 5 min practice of DUs after WOD



Prep for the next week


Coming Up:

TOTF Athletes, near and far-
Some of you may know that we are wrapping up a long strength cycle. You should all be seeing improvements and PR’s in back/ front squat, overhead press, deadlifts, snatch, and bench press.
While we reset for our next cycle we are going to test our overall fitness and have some fun! For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a competition. After every WOD you complete you need to post your name, scaled or RX, and score for the WOD on the TOTF Facebook post correlating to that days WOD. It can be done solo, in class, in your garage (if you have the equipment) or wherever as long as the work is done. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!



  1. vbbynum says:

    33:40 rx had to sub thrusters. For wall balls

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