Friday – 180216

Good luck to all of our athletes competing tomorrow at Granite Games Throwdown here at WMCF! Come and cheer them on all day!


  • Schedule Update:
    • No class Friday night -TONIGHT (2/16) – Granite Games Throwdown Set Up
    • No class Saturday (2/17) – Granite Games Throwdown
    • Monday (2/19) 10am WOD Only – President’s Day
  • Granite Games Throwdown
    • When: Feb 17th
    • Where: West Metro CrossFit
  • CrossFit Open 2018/Friday Night Lights
    • The CrossFit Open starts next Thursday!  Sign up to test your fitness and see where you stand.  This is a great way to get a snapshot of your fitness!  Register HERE


Bar Muscle Up Drills
1) Chin Over Bar Pull Ups – 3 X 3 reps
2) Chest to Bar Pull Ups – 3 X 3 reps
3) Hip to Low Bar – 3 X 5 reps
4) Hip to Low Bar Muscle Up – practice


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.


“Super 8 Test” – Retest

Complete as many reps as possible in 8 minutes of:
8 Burpee Box Jump Overs
8 Cleans
8 Thrusters

Level 3 – (30″/24″), (95/65)
Level 2 – (24″/20″ – step ups allowed), (75/55)
Level 1 – (20″/14″ – step ups allowed), (45/35)


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