Tuesday, May 28 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: Hips

  • Olympic Wall Squat
  • Ball Tac n Floss

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

WOD: DeadLift 5-3-3-3-1-1-1-1-1

  • Max effort each round after proper warm-up

Cash-Out: EMOM for 10 minutes using 40% of your heaviest load from the WOD of…

  • 3 Snatch Grip High Pulls


Mobility: Hips

  • Olympic Wall Squat
  • Ball Tac n Floss

Skill Review:

  • Rowing
  • Air Squat
  • AbMat Sit-Ups
  • Push-Ups
  • Pull-Ups/Ring Rows

WOD: “Baseline” for time…

  • 500m Row
  • 40 Air Squats
  • 30 AbMat Sit-Ups
  • 20 Push-Ups
  • 10 Pull-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

Favorite WOD Shoe: All of them, provided the toe/heel differential is low and the colors are loud!

Coach Pozzetta


Random Recipe

Crock Pot Jalapeno Roast

Get The Recipe »