Thursday, August 1 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.

 Buy-In: 5 x 5 for Dynamic Effort

  • High Pulls from floor
  • Rest 1 minute between rounds
  • Use a weight that allows for speed of movement

WOD: Sumo Deadlift 1-1-1-1-1-1-1

Cash-Out: For time…

  • 50 Calorie Row
  • 400m Run
  • 20 Toes to Bar

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

Foodee

Random Recipe

Tomatillo Pulled Pork

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