Monday, June 24 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:

WOD: Cleans (squat cleans)  5-3-3-3-1-1-1-1

Cash-Out: 3 attmepts for max load of…

  • 25m Sled Push
  • Rest 2 minutes between efforts

GUEST WOD

Skill Review:

  • Rowing
  • Air Squats
  • AbMat Sit-Ups
  • Push-Ups
  • Pull-Ups

WOD: For time…

  • 500m Row
  • 40 Air Squats
  • 30 AbMat Sit-Ups
  • 20 Push-ups
  • 10 Pull-Ups

Cash-Out: 3 attmepts for max load of…

  • 25m Sled Push
  • Rest 2 minutes between efforts

 

 

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

Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco

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