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.

MEMBER WOD

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

GUEST WOD

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!

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CFA Coach Fun Facts

Favorite WOD Shoe: CF Nanos, Zigs

Coach DeFalco

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