Monday – 170731

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Happy Birthday Chad!


  • Physical Therapy TONIGHT!!!
    • Dr. Ed Bloom will be in the gym tonight (7/31) 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!


Every 2 minutes for 16 minutes (8 sets):
Back Squat x 3 reps @ 75%


Complete as many rounds and reps as possible in 8 minutes of:
Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Shuttle Run (5m, 10m, 15m out and back)
Note: Continue to add 1 round of Cindy and 1 Shuttle Run to each round until time expires

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