Trinity Fitness


Our soul waits for the Lord; He is our help and our shield. —Psalm 33:20   Waiting is hard at any time; but when days, weeks, or even months pass and our prayers seem to go unanswered, it’s easy to feel God has forgotten us. Perhaps we can struggle through the day with its distractions, but […] Read More

Trinity Fitness is high intensity group fitness in one of the most encouraging atmospheres on the planet…And it’s spreading throughout the country.
(Start a TF In Your Town)



juice plus Wendy Palmisano

R&F Eric & Christie Waechter

The Jorgenson Family


TF Workouts

Labor Day

Battle Plan
Partner Wall Balls Shot 200 Meters.  Must complete full ROM Squat each shot. 
*If you drop the ball. Each partner does 2 sprawls.
200 Lunges (Add weight overhead if needed)
200 Pull ups or Ring Rows
200 Tuck Crunches or Sit Ups
Partner Wall Balls Shot 200 Meters.  Must complete full ROM Squat each shot. 
*If you drop the ball. Each partner does 2 sprawls.
*Split reps in half. Work together to complete.  Wall Ball Shots are bookends
*25 minutes time cap
Extra mile: Cheer each other on

Tuesday September 2

Battle Plan
Thruster             24 - 21 - 18 - 15 - 12 -  9  - 6   -3
Burpee over bar 3   - 6   - 9   - 12 - 15 - 18 - 21 -24
*Run 400 meters after your 4th round (of 15 Thrusters and 12 Burpees)
*25 minute cap
*If you are newer to TF, sub the Thrusters for Squats and do regular Burpees instead of over the bars. 
Extra Mile:
Hollow Holds 3x10-30 reps

Wednesday September 3

Battle Plan
12 minutes cap
Hang Power Clean
Back Squat
Rest 2 Minutes
12 minutes cap
Run or Row 800-600-400-200 meters
20 Push Ups (outside) or (Set up boxes for pushup progression close to doors for easy access on runs)
Extra Mile:
75 reps of ab exercises

Thursday September 4

Battle Plan
For Time (24 min cap)
100 KB Swings
20 Dips + 60 second plank
80 Wall Balls
20 Dips + 60 second plan 60 Lunges
60 Box Jumps 15/45
20 Dips + 60 second plank 
40 Chin Ups
*Start in various places. Work down the list.

Friday September 5

Battle Plan
For Time: Compare April 30, 2014
80 Double Unders (160 singles)
18 Sumo Deadlift High Pulls SHDP (use Kettle bell or Barbell)
18 K2E
60 Double Unders (120 singles)
16 K2E 
40 Double Unders (80 singles) 
14 K2E
20 Double Unders (40 singles) 
12 K2E
*22 minutes time cap
Extra Mile:
Rest 1 minute then Amrap 4 minutes or time remaining.
Jumping Lunges

Saturday September 6

Battle Plan
For Time:
5 rounds
15 Overhead Squats
15 T2B
4 Rounds
10 Burpee Box Jumps
10 Wall Ball Shots
3 Rounds
5 Weight Pull Ups Strict
400 meter run
*25 min cap
*Create 3 groups and start in various places. Work down the list.
Extra Mile:
Jump Squats
Push Ups

Find Prior Workouts

“Physical training is of some value, but godliness has value for all things holding promise for this life and the life to come.” 1Timothy4:8 NIV