Friday, July 8 WOD

WOD: 5 Rounds for time of:

  • 10 unbroken Hang Cleans, 135/95lbs
  • 15 Hand Release Push-Ups
  • Penalty:  5 Burpees each time bar is set down during Hang Cleans

Cash-Out: 20 Sit-Up to Stand-Up

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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thai spiced turkey burgers

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