Monday – 170724

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Announcements

  • Physical Therapy TONIGHT!!!
    • Dr. Ed Bloom will be in the gym tonight (7/17) 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 6-7pm.
  • 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!

SWOD

30 seconds of work followed by 30 seconds of rest, for 7 minutes of:
Handstand Walk for total combined distance

WOD

3 rounds for time of (18 min cap):
Run 400m
9 Handstand Push Ups
15 Knees to Elbow
21 Box Jumps (24″/20″)

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