Friday, May 3 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
WOD: For time…
  • 100 ft Walking lunge
  • 50 Push-ups
  • 50 Double-unders
  • 25 Knees to elbows
  • 5 Rope climbs, 15 ft
  • 50 Box jumps, 24 inch box
  • 100 ft Bear Crawl
  •  50 Sit-ups
  • 1 mile Run
GUEST WOD
Skill Review:
  • WOD Movements
WOD: AMRAP (As Many Rounds As Possible) in 16 minutes of…
  • 20 ft Walking lunges
  • 20 Push-ups
  • 20 Double-unders or 60 Single Unders

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-Ons: Double Unders, bench press, upper body strength, power cleans, and of the snatch

Coach DeFalco

Foodee

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