Friday – 170818

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Happy Birthday Kate!

ANNOUNCEMENTS

  • Schedule Update:
    • Saturday, August 19th – class will be held at “The Green” in Wheat Ridge on 38th Ave just east of Wadsworth.  There will be NO CLASS AT THE GYM.
  • Share the Sweat 5 Year Anniversary Special
    • PREPAID SPECIALS!!!
    • 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

Every 75 seconds for 10 minutes (8 sets):
Jerk Dip Squat w/ 5 second pause at bottom

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

For time:
150 Double Unders
30 Ground to Overhead (155/105)
50 Pull Ups

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