Wednesday – 170222



  • 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


3 sets of:
Deadlift x 6-8 reps @ 20X2
rest 90 seconds
Ring Dips x 15 reps
rest 90 seconds


15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 for time of (12 min cap):
KB Swing (55/35)
1 Shuttle Run*
*Shuttle Run = 5m, 10m, and 15m down and back