Thursday, June 27 WOD

Welcome to Bring A Friend For Free Week.

  • Morning 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.
  • 7 P.M. guests will do a separate WOD (Workout Of the Day) with their very own Coach.  The guest WOD will mimic the member’s WOD but will use less skill intensive movements where necessary.

MEMBER WOD

Mobility: 6 minutes on what needs it most

Skill Review: WOD Movements

WOD: CrossFit Total

  • Squat 1-1-1
  • Shoulder Press 1-1-1
  • DeadLift 1-1-1

Cash-Out: Wall Ball Tabata, 20/14lbs

Read About CrossFit Total

GUEST WOD

Skill Review:

  • Rowing
  • Thrusters
  • Ring Rows

WOD: “Jackie” for time…

  • 1000m Row
  • 50 Thrusters
  • 30 Ring Rows

 

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: Get comfortable with being uncomfortable

Coach Capobianco

Foodee

Random Recipe

Cauliflower Rice – Moroccan Flare

Get The Recipe »