7 years ago today West Metro CrossFit became an affiliate! It’s exciting to see that some of those faces are still with us! Here’s to another year of affiliation and all of our great members and coaches that have made it possible!

ANNOUNCEMENTS

Schedule Update:

Labor Day – Monday, Sept 2nd – 9am Class ONLY (24/7 Access still available)

SWOD

Every 3 minutes for 15 minutes (5 sets), complete:
3 Position Clean (Floor, Knee, Hip) + 1 Jerk

– increase load as possible

WOD

“Power Elizabeth”

21-15-9 for time of (9 min cap):
Power Cleans (135/95)
Ring Dips