Friday, September 27 WOD

Welcome to Bring A Friend For Free Week

  • 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.

WOD: Perform the following 3 WODs while alternating between 2 movements with movement one’s reps descending from 10 to 1 and movement two’s reps ascending from 1 to 10…

  • WOD #1:
    1. Wall Ball, 20/14lbs
    2. Med Ball Slams

Rest 2 minutes

  • WOD #2:
    1. Kettle Bell Swings, 2/1.5 pood
    2. Box Jumps, 24/20″

Rest 2 minutes

  • WOD #3:
    1. Calorie Row
    2. Burpees

*12 minute hard stop on all movements

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

Random Recipe

Cauliflower Rice – Moroccan Flare

Get The Recipe »