Sunday, September 15 WOD

Mobility: Spend 12 minutes on what needs it most

WOD: 8 minute EMOM of…

  • Clean and Jerk ladder, begin with 75% of your current 1rm
    • Try to add weight each round

Cash-Out: Med Ball Clean Tabata

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


Random Recipe

Cauliflower Rice – Moroccan Flare

Get The Recipe »