Thursday, August 29 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.

Specific Warm-Up: Burgener Warm-Up

WOD: Olympic Lifts Total

  • Snatch 1-1-1-1-1
  • Clean & Jerk 1-1-1-1-1

Cash-Out: 5 Rounds for speed of movement and strength development of…

  • 10 Power Snatches, 50% of today’s 1RM
  • Rest 60 – 90 seconds between rounds

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

Cauliflower Rice – Moroccan Flare

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