Happy Birthday Chad!

Announcements

• 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!

SWOD

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

WOD

Complete as many rounds and reps as possible in 8 minutes of:
1-2-3-4-5…etc.
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