Friday, January 4 WOD

Buy-in: Hang Power Snatch 5-5-5

WOD: AMRAP in 20 minutes of…

  • 30 Overhead Walking Lunge, 45/25 lb plate
  • 10 MedBall Slams, 20/14 lb.
  • 400m Run


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

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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