Friday, May 31 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: Running

  • Posterior Chain Smash and Floss
  • Kettle Bell Calf Smash

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

Skill Review: Rowing

WOD: 3 Rounds for time of…

  • 500m Row
  • 400m Run
  • 300 Jump Ropes

GUEST WOD

Mobility: Shoulders

  • Rack Mobilization
  • Anterior Compartment Smash

Skill Review:

  • Box Jumps
  • Ab Mat Sit-Ups

WOD: As Many Rounds As Possible in 8 minutes of…

  • 10 Box Jumps
  • 20 AbMat Sit-Ups

Cash-Out: Jump Rope Tabata

 

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

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

Foodee

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Creamy Strawberry Chicken Salad

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