Wednesday, March 27 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:  Hip and shoulder

Skill Review:  Turkish Get-Up

WOD: AMRAP in 12  minutes of…

  • Bear Complex, 95/75lbs

The Rules:

  • Each sequence must be done unbroken for it to count as a rep
  • You can release the bar between reps

Cash-Out: 800M Run for time.

GUEST WOD

Mobility:  Hip and shoulder

Skill Review:  Bear Complex

  • Power Clean
  • Front Squat
  • Push-Press
  • Back Squat
  • Push-Press

WOD: AMRAP in 12  minutes of…

  • Bear Complex, 95/75lbs

The Rules:

  • Each sequence must be done unbroken for it to count as a rep
  • You can release the bar between reps

Cash-Out: 400m Run for time.

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

Foodee

Random Recipe

GrokGrub

Get The Recipe »