Friday, August 2 WOD

Welcome to Bring A Friend For Free Week.

  • Guests will participate in the workout along side the members who brought them.  Our coaches will help guests scale and/or modify the workout as needed to have a great experience.

Skill Review: Spend 10 minutes on…

  • Split Jerk
  • Use moderate weight and focus on skill acquisition

WOD: For time…

  • Row 21,097 meters
  • JUST KIDDING!!

WOD: 5 Rounds for time of…

  • 10 Box Jumps, 30/24″
  • 10 Kettle Bell Swings, 2/1.5 pood
  • 10 Burpees

* 13 minute hard stop

Cash-Out: Max Unbroken Pull-Ups

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

Coach Pozzetta

Foodee

Random Recipe

Sweet Potato Quiche

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