Sunday, October 6 WOD


Mobility: 12 minutes on what needs it most

WOD: For time…

  • Row 2000m
  • Run 400m
  • Row 1500m
  • Run 800m
  • Row 1000m
  • Run 1200m
  • Row 500m
  • Run 1600m

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!

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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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