Sunday, May 12 WOD

Mobility: Hips and Shoulders

  • Single Leg Flexion
  • Couch Stretch
  • Triceps Smash

WOD: “Amanda” 9-6-3 rep rounds for time of…

  • Muscle-Ups
  • Snatches, 135/95lbs

Cash-Out: 800m Run for time

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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