Sunday, December 30 WOD

WOD: For time…

  • 1000m Row
  • 200 Air Squats
  • 1000m row
  • 21-15-9 rep rounds of:
    • Ring Rows, 45/25lbs
    • AbMat Sit-Ups

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

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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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