Tuesday, June 25 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: Mobilize everything, you are going to need it ALL!  10 minutes

WOD: “Tabata Fight Gone Bad” 5 consecutive tabatas of…

  • WallBall, 20/14lbs
  • Sumo Deadlift High-Pull, 75/55lbs
  • Box Jumps, 24/20″
  • Push-Press, 75/55lbs
  • Calorie Row

* Total your lowest rep count from each movement and post to results

 

GUEST WOD

Mobility: Shoulders

  • 10 Dislocates
  • 5 Rotational Dislocates each direction

Skill Review:

  • Thruster
  • Pose Running

WOD: AMRAP (As Many Rounds As Possible) in 8 minutes of…

  • 250m Run
  • 15 Thrusters, empty barbell

 

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

Random Recipe

Creamy Strawberry Chicken Salad

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