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.


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



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

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