Monday, May 7 WOD

Mobility: Tricep Mash-Up

Skill: Muscle-Up Transition

WOD: Ring Dips 3-3-3-3-3-3-3

Cash-Out: 9-7-5 rep rounds for time of…

  • Muscle-Ups
  • Hand Stand Push-Ups
  • Hanging Leg Raises, strict
Results: Name WOD Cash-Out
5:30am Dave C. 45 8:32
Tina body weight 5:23
5pm Ryan 40 9:25
Jaime H. purple 8:59
Brody 60 11:21
Vicki body weight 9:15
Johnny 50 9:13
Gina red 8:25
Seth 8 9:02
Caps 50 9:23
6pm Heather blue 6:18
Jenn 2x purple 6:04
Danielle 2x purple 6:05
Dan C. 30 12:19
Malaika purple 6:57
Justin 70 8:24rx
Louie 60 7:57
Jake red 8:19
Jill T. 2xblue 6:15
7pm Jerry body weight 7:28
Jill F. purple 7:10
Dena purple 7:48
Dan S. 40 8:29
Adam body weight 6:54

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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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