Thursday, February 28 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.

Skill: Med Ball Cleans

Buy-In: Burgener Warm-Up, empty barbell

WOD: Strict Pull-Ups, EMOM (Every Minute On the Minute) til failure

  • 1 Pull-Up in minute 1
  • 2 Pull-Ups in minute 2
  • 3 Pull-Ups in minute 3
  • 4 Pull-Ups in minute 4
  • etc…

Cash-Out: AMRAP in 3 minutes of…

  • Med Ball Cleans, 20/14lbs




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!

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CFA Coach Fun Facts

Turn-Ons: Double Unders, bench press, upper body strength, power cleans, and of the snatch

Coach DeFalco


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