Thursday, August 9 WOD

Mobility: 6 minutes, member’s choice

Skill: Kipping Pull-Ups

WOD: As Many Rounds As Possible in 20 minutes of:

  • 400 meter run
  • Max Rep Kettle Bell Swings, 2/1.5 pood
  • record number of swings for each round


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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