Announcements Starting Jan 1 we will be requiring that all athletes reserve class times. We will no longer be holding class for only 1 person. On the flip side is very good to ahead of time if the class size will be large! It helps coaches prepare and run classes more efficiently. Please start getting into the habit of doing this. More details coming soon. TFP CrossFit - CrossFit Warm-up PreMob: Reverse Snow Angels, 10 Reps, slow Active Hang, 30 seconds Banded Super Rack, 30 seonds Warmup: 2 Rounds: 8 T-Pushups 10 Strict Shoulder Press (Set 1 Front, Set 2 Behind The Neck) 10 Tuckups 10 Push Press Fitness and Performance 15:00 to complete 5 sets: 3 Push Press Push Press (5x3) Fitness Conditioning FIT: Metcon (Time) 3 Rounds for time of: 20 Wall Balls 20/14# 10 box Jumps 24/20 10 Burpee Pull-ups 20 Dips or Pushups -Rest 1:00- -24:00 cap- Prescribed is the bar just out of fingertip reach and dips. Scale to jumping pull-ups if needed. Metcon (3 Rounds for time) Every 8:00 for 24:00 (3 rounds) Row 1000 m 10 Muscle Ups 20 Push Press 175/115# Scale the row distance, reps and weight as needed each round to get at least 1 min of rest. If you cannot perform Ring MU yet, scale to 10 hip to ring pull-ups and 10 dips. Cooldown OH Banded Distraction German Stretch Reverse Plank Hold Banded Lat Stretch
Posted on: Fri, 19 Dec 2014 07:01:12 +0000