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.


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
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-Offs: Burpees and Bear Crawls

Coach Capobianco


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