“Wings” Fit 3 RFT 100 Single Unders 12 Deadlifts (155/105#) 12 Box Jumps (24/20”) Comp 3 RFT 50 Double Unders 12 Deadlifts (225/155#) 12 Box Jumps (24/20”)

Join us Monday for Murph. Any CrossFitters visiting the area are welcome to join our guys and gals at CFW for this WOD. We will ONLY have an Open Gym time from 6-10am today. You can… Monday 5-29-17

Fit/Comp “Mad River” 1 Sprint RFT 75 Calorie Row 50 Power Snatches (75/55#) 25 Bar Facing Burpees

Push Press 3-3-3-3-3 Begin at 20-30# under where you finished last Tuesday (5/16) and continue to climb in weight.

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Fit/Comp “Helen” 3 RFT Run 400m 21 KBS (53/35#) 12 Pull Ups Compare to 9-22-16