Wednesday, December 22 WOD

Row 250

75 Kettle Bell Swings  1 pood

75 Push-Ups

75 Sit-ups

Row 500

50 Kettle Bell Swings

50 Push-Ups

50 Sit-Ups

Row 750

25 Ketlle Bell Swings

25 Push-Ups

25 Sit-Ups

Row 1000

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

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


Random Recipe

Sweet Potato Quiche

Get The Recipe »