Monday, March 25 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.


Mobility: Lat Band Pulls, Tricep Mash

Skill Review: Power Clean

Buy-In: 7×1 for 1RM of Power Clean

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

  • Power Cleans, 135/95lbs
  • Ring Dips


Mobility: Lat Band Pulls, Tricep Mash

Skill Review:

  • Sumo Deadlift High-Pull w/ Kettle Bell
  • Jump Roping / Double Unders

WOD: 21-15-9 rep rounds for time of…

  • Sumo Deadlift High-Pull, 1.5/1 pood
  • AbMat Sit-Ups

Cash-Out: Jump Rope or Double Under Tabata

  • Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times)


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-Ons: Pull-ups, Burpees, Squats, MobilityWOD!

Coach Pozzetta


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Creamy Strawberry Chicken Salad

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