Thursday May 2 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: Hips

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

WOD: For max load…

  • Snatch Grip Deadlift 1-1-1-1-1-1-1

Cash-Out: Air Squat Tabata

GUEST WOD

Buy-In: Dumbbell Squats 3-3-3-3-3

WOD: “Baseline” for time…

  • 500m Row
  • 40 Air Squats
  • 30 AbMat Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups

 

 

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

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

Coach DeFalco

Foodee

Random Recipe

Cauliflower Rice – Moroccan Flare

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