Monday, December 2 WOD

Mobility: 6 minutes on what needs it most

WOD: “FRAN”  21-15-9 rep rounds for time of…

  • Thrusters, 95/65lbs
  • Pull-Ups

*12 minute hard stop

Cash-Out: EMOM for 8 minutes….

  • 5 Burpee Box Jumps, 24/20″
  • Max rep Kettle Bell Swings, 2/1.5 pood

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!

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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


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