Tuesday, April 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

Mobility: Heel Cord and Calf Mash-Up

WOD Specific Warm-Up: 2 Rounds of Pose Running Drills

  • Wall Drill, 10 right/left
  • Hop Drill, 10 hops
  • Jump Rope Slow Run, length of gym

WOD: “Helen” from Hell, 3 Rounds for time of…

  • 800m Run
  • 21 Kettle Bell Swings
  • 12 Pull-Ups

Loads: C: 2/1.5 pood, strict Pull-Up    S: 1.5/1 pood, any style Pull-Up    D: 1 pood men/women, 1 band from hook 1/2

GUEST WOD

Mobility: Heel Cord and Calve Mash-Up

WOD Specific Warm-Up: 2 Rounds of Pose Running Drills

  • Wall Drill, 10 right/left
  • Hop Drill, 10 hops
  • Jump Rope Slow Run, length of gym

Skill Review: Dumbbell Swing

WOD: “Helen” sort of, 3 Rounds for time of…

  • 400m Run
  • 21 Dumbbell Swings
  • 12 Push-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: Pull-ups, Burpees, Squats, MobilityWOD!

Coach Pozzetta

Foodee

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