Pre Party: On the 1:30 x 7 Sets: 3 Toes to Bar 2 Bar Muscle-ups 1 Hang Snatch 1 Snatch Sets: 65-70-72-74-76-78-80% of 1RM Snatch   WOD On the 5:00 x 4 Rounds: 20 Single [...]

The CrossFit Open is coming! Starting Oct 10th, the first Open WOD is announced and first WOD at TCF will be on Oct 11th at 6pm! We will run the Open WODs every Friday at [...]

Teams of 3 AMRAP 7: 50 Bench Press 95/135 M-85/115 50 Bench Press 105/155 M- 95/135 Max Bench Press 135/185 M 115/155   Rest 3 Minutes   AMRAP 7: 50 Front Squats 95/135 M-85/115 50 [...]

Pre Party In a 5 Minute Window: 20 Strict Handstand Push-ups 40 Dumbbell Power Snatches 35/50 M25/40 In Time Remaining: Max Strict Handstand Push-ups   Party- For Time: 35/50 Calorie Assault Bike 125 Double Unders [...]

Pre WOD Fun In a 1:30 Window: 9 Power Cleans 85/115 M-65/95 9 Front Squats 85/115 M-65/95 9 Push Jerks 85/115 M-65/95 Time Remaining: Max Ring Muscle-ups Rest :30 Seconds In a 1:30 Window: 7 [...]

15-12-9-12-15: Toes to Bar Deadlifts 145/205 M-125/185 Lateral Barbell Burpees