Monday, October 28 WOD

Welcome to Bring A Friend For Free Week

  • 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.

Mobility: 8 minutes on what needs it most

WOD: “CrossFit Total”

  • Back Squat 1-1-1
  • Strict Press 1-1-1
  • Deadlift 1-1-1

Cash-Out: “Chelsea, sort of” EMOM for 10 minutes…

  • 5 Pull-Ups
  • 10 Push-Ups
  • Max Rep Air Squats

*Your score is the total amount of Air Squats accomplished for the 10 rounds

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: Burpees and Bear Crawls

Coach Capobianco

Foodee

Random Recipe

Golden Roasted Beet Salad

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