Friday, February 1 WOD

Welcome to Bring A Friend For Free Week.  Listed below is a WOD for our members and below that is a WOD (Workout Of the Day) for their guests.  The guest WOD may mimic the member’s WOD or be completely different.  That’s just how we roll at CFA.


Buy-In: 8 x 2 on :45 of…

  • Strict Pull-Ups, add weight as needed

WOD: AMRAP in 10 minutes of…

  • 5 Bench Presses, body weight
  • 25 AbMat Sit-Ups

Cash-Out: 50 Back Extensions, partition and add weight as desired


Skill Review:

  • Kettle Bell Swings
  • Wall Ball
  • Burpees

WOD: As Many Rounds As Possible in 8 minutes of…

  • 8 Wall Balls
  • 8 Kettle Bell Swings
  • 8 Burpees

Cash-Out: For time…

  • 50 Med Ball Slams


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!