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 6 pm and Sunday at 10am until the end. Register on line at

Weighted Strict  Pull Up- Build to 1RM

THEN- 4 Rounds:

15 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter Slam Ball Run