20170404

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 KB Halos 5 ea side 10 KBS 10 Goblet Squats 6 Turkish Get ups 3 ea Side 15 Mountain Climbers Gymnastics Chest-To-Bar Pull-ups (5×5) Metcon Metcon (No Measure) TABATA A Burpees B Kettlebell Swings C Shotguns D Goblet Squats

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BBC16

Trollway CrossFit – Barbell Club Coach Led Warm Up Barpath Snatch (4×1@85%) Power Position Snatch (3×2@70%) Bulgarian Split Squat (3×3@95/65) Pendlay Row (3×3@ 135/95)

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20170401

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Skill Session Barbell Cluster (Skill practice) Double-Unders (skill session) Mobility Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 DL 135/95 5 hang clusters 25 DU

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20170331

Trollway CrossFit – Barbell Club Coach Led Warm Up Barpath Weightlifting Clean (3×2@80%) High-Hang Clean (3×3@60%) Back Squat (3×4@75%) Shoulder Press (3×3@75%)

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20170331

Trollway CrossFit – CrossFit Coach Led Warm Up Skill Session Warm-up (No Measure) Skill Sessions: Wall Balls Kettlebell Swings (American) Wall Walks Metcon Metcon (3 Rounds for reps) Tabata A Push ups B DB Curls C Ring Dips Mobility Warm-up (No Measure) Hips- Couch Stretch

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Happy Birthday!!

We wanted to continue with the birthday questionnaires, so here is one from January (since we were in Wodify limbo during the gym split) and our February birthday’s. Make sure you wish them Happy Birthday when you see them around the TWCF Community.    Erin V. January 12th. Where ya […]

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Happy Birthday!

So today is Kassie’s Birthday, if you see her wish her a happy one! And with that we’ve started a new Birthday Questionnaire that also helps us get to know our community members. So here is a little about Kassie. Where ya from? Arcadia Wisconsin Age (if you want…)? 43 […]

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Thank you 2016 and Hello 2017

Sorry it has been a while since the last blog, but we have a lot of things to cover.   First off, we would like to say thanks to all of you for your continued support and efforts, you are all rock stars. We would also like to thank you […]

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