Friday, July 20 WOD

Skill: Overhead Squat

Mobility: 6 minutes on what needs it most

WOD:  Complete As Many Rounds As Possible in 12 minutes of:

  • 25 Sit-ups
  • 20 Sumo DeadLift HighPulls with Kettlebell, 2 pood for men/1 pood for women
  • 15 Burpees
  • 10 Calorie Row


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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