Wednesday, October 10 WOD

Mobility: Burgener Warm-Up

WOD: For max effort…

  • Back Squat 6 x 3
  • Front Squats 6 x 3
  • Overhead Squat 6 x 3
  • Rest 90 seconds between reps and movements

Record max load for each lift. Do 6 sets of Back Squat then Front Squat then Overhead Squat.

Cash-Out: “Grace” for time…

  • 30 Clean and Jerks, 135/95lbs


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

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


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