Monday, January 10 WOD


Front squat 3-3-3-3-3 reps


Max Height Effort box jumps (12 attempts, you must do all 12 efforts)

Watch video to review Front Squat technique.  I suggest muting the volume.  Believe it or not, it wasn’t my music selection.


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


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