Thursday, May 30 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

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: Overhead Squat 3-3-3-3-3

Cash-Out: 3 Rounds for time of…

  • 300m Row
  • 10 Burpee Rower Lateral Hop-Overs

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

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CFA Coach Fun Facts

Favorite WOD Shoe: Dirty Chuck Taylor’s

Coach Capobianco

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Tomatillo Pulled Pork

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