Monday, June 17 WOD

Mobility: Banded Heel Cord

  • Posterior Bias
  • Anterior Bias

Buy-In: Back Squat

  • 75% x 5, 85% x 3, 95% x 1

WOD: 21-15-9 rep rounds for time of…

  • Sumo Deadlift High-Pull, 75/45lbs
  • Calorie Row

Cash-Out: 1 mile run for time


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


Random Recipe

Cauliflower Rice – Moroccan Flare

Get The Recipe »