Tuesday, July 30 WOD

Welcome to Bring A Friend For Free Week.

  • 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.

Skill Review:

  • Rope Climb
  • Dumbbell Snatch

WOD: For time…

  • 100 Double-Unders or 400 Singles
  • 100m Run
  • 4 Rope Climbs or 20 Ring Rows and 20 Air Squats
  • 100m Run
  • 30 Front Squats, 135/95lbs
  • 100m Run
  • 30 GHD Sit-Ups or 60 AbMat Sit-Ups
  • 20 Dumbbell Snatches, alternating, 70/45lbs
  • Run 100 meters

Cash-Out: 50 Hip Extensions on GHD, not for time

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-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

Coach Pozzetta

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