Floor Press 3-3-3-3-3 _____ “Half Mile” One Sprint Round For Time Calorie Row (25/20) 25 Heavy Rope Jumps 25 Burpees The CFW record for this WOD is 2:16.

Fit/Comp “Quattro” 4 RFT 21/15 Calorie Bike or Row 18 Wallballs (20/14#) 15 Kettlebell Swings (53/35#) 12 Burpees

“Narf” Fit 9-15-21 Jumping Pull Ups Thrusters (65/45#) Comp 9-15-21 Pull Ups Thrusters (95/65#)

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

“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…