Wednesday, January 30 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.


Mobility: 8 minutes on what needs it most

WOD: 5 Rounds for time of…

  • 400m Run
  • 3 DeadLifts, 65% of 1RM
  • 3 Rope Climbs

Cash-Out: AMRAP in 3 minutes of…

  • Hand Stand Shoulder Touches


Skill Review:

  • Rowing
  • Standard of movements for the WOD

WOD: AMRAP in 12 minutes of…

  • 500m Row
  • 40 Squats
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Ring Rows

Cash-Out: Practice Handstand Hold against wall





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!