Friday – 170811

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Congratulations to Coach Erin on her 1st Bar Muscle Up!

ANNOUNCEMENTS

  • Happy Hour Tonight!
    • Where: Clancy’s Irish Pub @ 7000 W 38th Ave
    • When: This Friday night @ 7pm
  • Share the Sweat 5 Year Anniversary Special
    • New members get 3 months for ONLY $150!!!
    • Members can win awesome prize packages!!!
    • Click Here for details
  • WMCF Summer Classic In-house Competition & 5 Year Anniversary BBQ!!!
    • On August 26th we will be hosting an in-house competition with a party after to celebrate 5 years as a CrossFit affiliate!
    • Teams of 2: MM, FF, MF
      • Rx – 50/50 – Fun
    • 2 Workouts and a Floater
    • $20/person – includes free beer at the BBQ after the comp!
    • REGISTER HERE

SWOD

5 sets of:
Front Squat x 3 reps
– increase load as possible
– rest 2-3 minutes between sets

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

Complete as many rounds and reps as possible in 15 minutes of:
200m Run
12 Box Jump Overs (24″/20″)
7 Ring Dips

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