Archive for the ‘Uncategorized’ Category

New Programming

Posted: July 30, 2018 by crossfittotactfit in Uncategorized


Starting on Wednesday 1 August TOTF is officially changing their programming.

The good people at CompTrain are allowing us to follow their programming, which is a great thing for us.

So, If you want to see what the programming for the day is you just need to check out CompTrain here:

Also, if you are on Beyond the White Board you can follow them there and get the programming that way.


See you at the Box!!!

New schedule and changes

Posted: July 28, 2018 by crossfittotactfit in Uncategorized

All, Here is the latest and greatest for our schedule
Monday, Tuesday, Thursday and Friday – 0600-0700 in the tennis courts
Wednesday – 0600-0700 in the pool

Programming – We are working on outsourcing our programming. When we have it finalized you will all know.

We are currently operating out of tennis court #3 and are moving to #2 starting on Monday. The gym has removed the net so we will have more space to work.
I have been hearing different things on the roof construction. Here is the latest. The construction will continue till November and maybe longer due to weather. Not sure when we will move back to the box.
We are good to move more equipment up if we want to, which we will.

The gym is buying more stuff for us! More to follow on that, but expect to see a nice expansion of the Box in the near future.

Hope to see you all on Monday.


Posted: July 5, 2018 by crossfittotactfit in Uncategorized

Alright, we finally have approval from the gym to move some equipment to Tennis Court #3 so we can get back to a normalish class.

tomorrow at 0530 we begin to move equipment.  Please show up early and help, there are a lot of things we need to move.

thanks for all of the support.

See you early tomorrow.


How’s the summer going for you?

Posted: June 17, 2018 by crossfittotactfit in Uncategorized

So, we are two full weeks into the summer.  Hopefully you have been enjoying the programming so far.  If not, well, it’s going to get even more fun.

18 June

Every minute on the minute until you cannot finish rep scheme in the allotted time (Max 21 minutes)

– 5 Snatch grip Deadlifts 100/70lbs

– 5 hang Power Snatches 100/70lbs

– 5 Over Head Squats 100/70lbs

** If you fail a minute – Rest the next minute and start again.


19 June

5 Rounds for time:

Row 500m

DB Bench Press 65’s/45’slbs 15 Reps


20 June

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 200 meters then double-unders

From 2:00-3:00, Push Press 95/65lbs

From 3:00-4:00, pull-ups

From 4:00-5:00, 95/65lbs hang squat cleans


21 June

For Time

21 Thrusters 95/65lbs

21 Calories Row

21 Burpees

18 Thrusters 95/65lbs

18 Calories Row

18 Burpees

15 Calorie Row

15 Thrusters 95/65lbs

15 Burpees


22 June

1-2-3-4-5-6-7-8-9-10 For Time of:

135/95lbs Deadlifts

135/95lbs Clean

135/95lbs Push Jerk

11 June

Fight Gone Bad!

This WOD was created by Coach Glassman for MMA star BJ Penn as he was preparing for a championship fight against UFC Champion Matt Hughes.  It was designed to mimic the metabolic demands of a MMA fight.  After 5 rounds (the Championship version) BJ was spent and lying on the floor, Coach asked him how was it.  BJ’s response, “It was like a fight gone bad.”  Thus it was named.  The good thing for BJ is that his championship fight did not go bad and he took the belt.

3 rounds of:

Wall-ball shots, 20-lb. ball, 10-ft. target (reps)

Sumo deadlift high pulls, 75 lb. (reps)

Box jumps, 20-inch box (reps)

Push presses, 75 lb. (reps)

Row (calories)


In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

12 June

Overhead squat 10-5-3-1-1-1-3-5-10 reps

** pick a weight you can use do for 10 and increase the weight as the reps go down, then decrease

As reps go back up. Don’t rest more than 2 min between reps.

13 June


Complete as many rounds as possible in 20 minutes of:

rope climb, 2 ascent – No jump! (note, it’s written as 1 15′ climb, so we do two 12′ climbs)

5 burpees

200-meter run


If you’ve got a 20-lb. vest or body armor, wear it.


14 June

Skill work: Pistols (10 mins)

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates so that your grip on the barbell is lower than in your normal setup.


15 June

“Full Squat Isabell”

30 Squat Snatches at 135/95lbs for time

100 Double unders for time


Posted: June 3, 2018 by crossfittotactfit in Uncategorized

4 June

Cash In 100 Double unders

5 rounds for time of:

25 Abmat sit-ups

20 Romanian DB Deadlifts 45’s/25’slbs

15 DB Push Press 45’s/25’slbs




5 June

Skill – 10 Minutes of DU technique

3 rounds Unbroken of:

75/55-lb. overhead squats, 15 reps

15 GHD sit-ups

30 Unbroken Double unders ( Scale – Cut DU numbers down to 10 first. If they can’t do 10, then do 60 unbroken SUs)


** Rest 3 mins between rounds. Rounds must be unbroken. Chose a weight appropriate for you to go unbroken. Weights must stay consistent throughout all 3 Rounds


6 June

21-15-9 reps for time of:

275\205-lb. deadlifts

Strict ring dips


7 June

2 rounds for time of:

21 Ring pull-ups

21 Weighted AbMat sit-ups 25/15lbs (Plate)


8 June

Skill: Handstand Hold 3 minutes

5 rounds for reps of:

1 minute of 185\125lbs. deadlifts

1 minute of push-ups

1 minute of strict knees-to-elbows


New Schedule

Posted: May 30, 2018 by crossfittotactfit in Uncategorized


Here is the new schedule for TOTF classes.  This will remain in effect until the CrossFit area is re-opened.

On-ramp is cancelled until further notice.  0600 class

Monday-Wednesday-Friday – meet at volleyball courts

Tuesday- Thursday – Swim WOD.  come to the pool and be ready to get wet.


Afternoon class



We will still post programming.

thank you for your flexibility and understanding.