Wednesday, November 27 WOD

Welcome to Bring A Friend For Free Week

  • 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.

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

Skill Review: Burgener Warm-Up

WOD: “Isabel”  30 reps for time of…

  • Snatch, 135/95lbs

Cash-Out: “Annie” 50-40-30-20-10 rep rounds for time of…

  • Double Unders
  • AbMat Sit-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

Turn-Offs: Burpees and Bear Crawls

Coach Capobianco

Foodee

Random Recipe

Grilled Chicken with Chimichurri Sauce

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