Thursday, January 31 WOD

Welcome to Bring A Friend For Free Week.  Listed below is a WOD for our members and below that is a WOD (Workout Of the Day) for their guests.  The guest WOD may mimic the member’s WOD or be completely different.  That’s just how we roll at CFA.

MEMBER WOD

Buy-In: AMRAP in 3 minutes of…

  • Hang Power Clean, 135/95lbs

WOD:  20 minutes to establish Max Effort of…

  • Back Squat

Cash-Out: AMRAP in 1 minutes of…

  • Tire Flip
  • Sledge Hammer Swing

GUEST WOD

Skill Review:

  • Med Ball Clean
  • Tire Flip
  • Slege Hammer Swing

WOD: As Many Rounds As Possible in 8 minutes of…

  • 10 Med Ball Cleans
  • 20 AbMat Sit-Ups

Cash-Out: AMRAP in 1 minutes of…

  • Tire Flip
  • Sledge Hammer Swing

 

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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Turn-Ons: Pull-ups, Burpees, Squats, MobilityWOD!

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