Tuesday, March 26 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.


Skill Review:  Deadlift

Hero WOD:  “McGhee” AMRAP in 30 minutes of…

  • 5 Deadlifts, 275/185lbs
  • 13 Push-Ups
  • 9 Squat to Box Jumps, 24/2-0″

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.  He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.


Skill Review:

  • Deadlift, pvc
  • Jump Rope / Double Unders
  • Jump Squats

WOD: AMRAP in 8 minutes of…

  • 8 Jump Squats
  • 16 Push-Ups
  • 30m Shuttle Run




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

Favorite WOD Shoe: Dirty Chuck Taylor’s

Coach Capobianco


Random Recipe

naked avocado

Get The Recipe »