Friday, March 29 WOD

Welcome to Bring A Friend For Free Week.

  • Morning 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.
  • 7 P.M. guests will do a separate WOD (Workout Of the Day) with their very own Coach.  The guest WOD will mimic the member’s WOD but will use less skill intensive movements where necessary.


Mobility: 6 minutes on what needs it most

Skill Review:  Squats

Buy-In:  Back Squat 3-3-3-3-3, 75% of your 1RM

WOD: Perform AMRAP in 1 minute of the following while resting 1 minute between each…

  • Barbell Thrusters, 45/35lbs
  • Turkish Get Ups, 1.5/1 pood, right hand
  • Turkish Get Ups, 1.5/1 pood, left hand
  • Double Unders


Mobility: Hips

Skill Review:

  • Stationary Rower
  • Kettle Bell Swing, Russian style
  • Med Ball Slams

WOD: 5 Rounds for time of…

  • 250m Row
  • 10 Kettle Bell Swings, Russian style, 1.5/1 pood
  • 10 Med Ball Slams



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

Favorite WOD Shoe: Dirty Chuck Taylor’s

Coach Capobianco

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