Monday, October 21 WOD

Skill Review: WOD Movements

WOD A: EMOM for 10 minutes…

  • 3 Split Jerks from Rack, 70% of 1RM

WOD B: EMOM for 10 minutes…

  • 3 Front Squats from Floor, 60-70% of 1RM

Cash-Out: AMRAP in 4 minutes of…

  • Wall Ball, 20/14lbs

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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