Wednesday, May 1 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: Shoulders

WOD: For time…

    • 21 Shoulder Presses
    • 500m Row
    • 21 Push-Presses
    • 500m Row
    • 21 Push-Jerks
    • 500m Row

Loads:  C:115/75lbs   S:95/65lbs   D:65/45lbs

* 12 minute hard stop

Cash-Out: AMRAP in 1 minute of…

  • Scaling The Wall, 6′

GUEST WOD

Mobility: Shoulders

Skill Review:

  • Med Ball Cleans
  • Med Ball Slams
  • Jump Rope / Double Unders

WOD: AMRAP (As Many Rounds As Possible) in 12 minutes of…

  • 5 Med Ball Cleans
  • 10 Med Ball Slams
  • 15 Double Unders or 45 Singles

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

Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco

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