Thursday – 170316

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Announcements

  • Ferris Frenzy VII
    • Join us Saturday, March 25th to row your butt off and raise money!
    • All money raised goes to Jillion Potter to support her in her second fight against Synovial Sarcoma.  Learn more about Jill HERE.
    • To learn more about the event and to register a team CLICK HERE.
  • Friday Night Lights 17.4
    • Join us Thursday night at 6pm for the announcement of 17.4 and for our 4th Friday Night Lights this Friday from 5-7pm
    • Feel free to bring food, beer, or whatever else and stick around for the fun, just get your workout in first!
  • Double Under Clinic!!!
    • Saturday, April 15th from 11:15am-noon
    • Cost is $20 and includes a Jump Rope – limited to the first 10 athletes that sign up
    • Whether you’re struggling with Double Unders or wanting to take your skills to the next level, our guest Coach Stephanie Benitez is here to help!
    • Email sol@westmetrocrossfit.com to get signed up

WOD

Every 6 minutes for 30 minutes (5 rounds) for times:
400m Run or 500m Row
15 Burpee Box Jump Overs (24″/20″)

Cash Out

Tabata Russian Twists w/ med-ball (20/14)

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