Monday – 170220

presidents day


  • Physical Therapy TONIGHT!!!
    • Dr. Ed Bloom will be in the gym tonight (2/20) from 6-8pm offering screens, dry needing, graston and more.
    • Screens are FREE, dry needing and graston are $15, graston only is $10.
    • Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot between 6-8pm.
  • CrossFit Open 2017 – Starts this week!
    • The announcement of workout 17.1 is this Thurday night at 6pm and our 1st Friday Night Lights is this Friday from 5-7pm
    • 5 weeks, 5 workouts, a snapshot of your fitness
    • Year after year we do the Open at WMCF to test our fitness, strengthen our community, and get comfortable with the uncomfortable.  We hope that you join us in making 2017 even more epic than last year!
    • Register for the Open by CLICKING HERE


15 minutes to work up to a “heavy-ish” Power Clean


Every minute on the minute for 24 minutes (12 sets each):
Odd – Power Clean x 2 reps @ weight from above
Even – Run 200m

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