Friday 20141003 Open Class

Posted: October 2, 2014 by ladygrape01 in Uncategorized


Anh killing it in Fight Gone Bad Wednesday! 




5x 75%

3x 85%

1x 95%

continue if feel well up to new max



For Time:

1 Full Lap w/med ball (20/14)

Walking lunges w/med ball OH length of mats

1 Full Lap w/med ball

Backward lunge w/med ball length of mats

1 Full Lap w/med ball


Scaling Options:

Scale by not taking MB on run

You can keep med ball wherever is comfy on the run, but suggest on a shoulder.  During lunges, keep ball OH.  Work to keep arms locked out OH during



Banded Hamstring Stretch

Couch Stretch 60 seconds each per leg


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 fun challenge. After every TOTF 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!


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