Friday - February 22, 2019 Metcon:  CrossFit Open 2019 19.1 15 Minute AMRAP 19 Wallballs 20/14 19 Calorie Row   Saturday - February 23, 2019 08:45 - Doors Open 09:00 - Workout 10:00 - Open Gym / Open Workout 19.1 Heats   Sunday - February 24, 2019 12:00 - 2:00 - Open Gym / Open...

[caption id="attachment_16992" align="aligncenter" width="768"] Its the home "stretch", Workout 19.1 Announced Tonight[/caption]     Last chance to Register for the In-house Open and get a tee shirt! All ages and abilities are welcome, come be a part of this great event. WMCF Inhouse Open Sign-up If your doing the Open...

      Wednesday - February 20, 2019   Strength: Single Arm Bottoms Up KB Presses 5x4 Banded Shoulder Work   Metcon :  EMOM Minute 1 - 45 Double Unders Minute 2 - 5 Bulgarian Split Squats each leg Minute 3 - 5 KB Snatches each arm Minute 4 - 25m or...

      Tuesday - February 19, 2019   Strength: 1 T2B 1 GHD Sit-up 2 2 3 3 If 5 or less work back down 6-10 done If made up to 10 - end   Metcon : 5 Rounds 1 Rope Climb 5 Full Cleans 185/105 10 Tire Jump in &...

[caption id="attachment_16975" align="aligncenter" width="1024"] Happy Birthday Coach Adam[/caption]   Want a cool tee shirt? Sign up for the in-house open! If you don't sign up by Thursday at 6:00pm you can't get the cool tee shirt, that simple! Don't know how or having trouble signing up? Ask any coach for...

  Get yourself registered for our in-house open! Deadline to get a tee shirt with your registration is fast approaching! WMCF Inhouse Open Sign-up     Friday - February 15, 2019   Strength: Every 90 seconds for 7:30 2 Full Snatches 2 Medball Cleans 2 Full Snatches   Metcon:  2 Rounds 50 Double-unders  25...

      Thursday - February 14, 2019   Speed:  10 Burpees 25m Sprint 13/9 Calories on Assault Bike Plate Push Back   Metcon: Partner Workout 2,000m Row 100 Thrusters 45/35 2,000m Row    ...

  No 5:00AM and 6:00AM Due to Snow Plan is for normal 7,8,& 9. Please double check nothing has changed before heading in!   Wednesday - February 13, 2019   Strength: EMOM 8 minutes 3 Tempo Front Squats 3/2/x   Metcon :  15-12-9-6-3 Burpee Pull-ups HSPU    ...