Thursday, December 6 WOD

CFA Warm-Up: 2 Rounds (min 0-5)

Coaches’ review of class (min 5-10)

Buy-In Mobility, coaches’ choice (min 10-16)

WOD: Back Squat 5-3-3-3-1-1-1-1-1 (min 16-30)

Cash-Out: 3 rounds for time… (min 30-45)

  • 100 yard shuttle run, 6 lengths of gym
  • 20 burpees
  • 10 Tuck Jumps

Cool Down/Stretch (min 45-60)

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 »