Friday, August 9 WOD

Buy-In: Take 10 minutes to find your 1 Rep Max in…

  • Strict Press

Skill Review: Rowing

WOD: For time…

  • 1000m Row
  • 5 Rounds of:
    • 25 Pull-Ups
    • 7 Push-Jerks, 135/95lbs

Cool-Down: Take 10 minutes to stretch and roll…

  • Lats
  • Triceps
  • Biceps
  • Forearms

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

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


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