May - 2017

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Thursday June 1st

TEAMWORK THURSDAY: Row Cals 100-80-60-40-20 KBs 53/35 100-80-60-40-20 PUSHUPS 50-40-30-20-10...

Wednesday May 31st

WARM UP: WOD: Death by AB cals (this won't take long, once recovered, you will begin the strength portion) STRENGTH: 10x10 Back Squats...

Tuesday May 30th

WARM UP: Extended recovery/stretching foam roll, lax ball etc 5:00 easy row -then- EMOM 12: 7 KBs + 7 burpees (Choose a weight that is...

Friday May 26th

MEMORIAL DAY shirts are IN! if you preordered, will be available for pick up tomorrow. If you didn't, theres still a few left.......

Thursday May 25th

"TEAMWORK THURSDAY" in TEAMS of 2: FOR TIME: 100 thrusters 80 burpee BJs 60 ALT DB snatch 4000m row (every 500m)

Wednesday May 24th

WARM UP: 3 sets: 10 DB strict press 10 DB rows 100m Single arm FC 70/53 -then- 15 AMRAP: 50/40 cal AB 40 WBs 30 DLs 185/125 20 HSPU 10...

Tuesday May 23rd

Coach Logan starts CrossFit Kids today 330pm!! The class will run 35-45 mins, on Tuesdays and Thursdays, until August-ish.. Ages are 8-12...

Monday May 22nd

We are a week out from MURPH.. Its no coincidence you've been training in the "MURPH" time domain a lot lately... IF you've been showing...

Friday May 19th

MEMORIAL DAY before they're all GONE: https://crossfitwestmonroe.sites.zenplanner.com/retail.cfm?Category=CFWM%20SWAG WARM UP/...

Thursday May 18th

MEMORIAL DAY swag: https://crossfitwestmonroe.sites.zenplanner.com/retail.cfm?Category=CFWM%20SWAG WARM UP: Shoulders clusters -then-...