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.

MEMBER WOD

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

GUEST WOD

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

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

Coach Pozzetta

Foodee

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Golden Roasted Beet Salad

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