Wednesday, September 25 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.

Skill: Bar Muscle-Up development

WOD: “Amanda” on the bar:   9-7-5 rep rounds of…

  • Bar Muscle-Ups (substitution: 2 C2B Pull-Ups and 2 Ring Dips per Bar Muscle-up)
  • Snatches, 135/95lbs

Cash-Out: “Annie” 50-40-30-20-10 rep rounds 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

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CFA Coach Fun Facts

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

Coach DeFalco

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