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WOD Friday Open Gym

Dallas HERO WOD

Warm-up

Metcon:

"Dallas 5"

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Friday evening class now ROM WOD

New programming for WP CrossFit Friday classes!

Starting today we will run two 20 min ROM WOD classes every Friday starting at 5:15PM and ending at 6PM. Afterwards, feel free to work on any accessory movements.

We encourage you to take advantage of these classes and work on mobility.

Friday Open Gym MAP

10-15 mins of dynamic movement


then with a 30 min clock
bike 10K with time remaining you will perform an EMOM
of 20 plank walk ups and 20 sit ups

Friday MAP day!

Friday conditioning MAP day! 

Check your WODIFY for Friday's MAP workout, or come to WP CrossFit and take advantage of Open Gym. 5:30AM and 5:30PM on Friday.

Saturday- free WOD open to the public. Workout starts at 9AM. Bring a friend and see what CrossFit is all about. 

CrossFit Intrigue is hosting Combat on the Coosa this weekend in Wetumpka. Good luck to everyone competing! Go out there and support our local CrossFit gyms and cheer on the teams. 

Friday MAP

It's a surprise!! Check your WODIFY for details. 5:30AM and 5:30PM Open Gym 

Healthy Me coming to WP CrossFit Tonight

Mark your calendar! Healthy Me and What's For Lunch will be at WP CrossFit on Friday, January 13th between 5PM-7PM for a meal tasting. Healthy Me sponsored our flag football tournament and had the delicious wraps and chili. They offer weekly meal prep and have so many options for our members. The owners will be at the gym from 5-7PM on Friday 13th giving out samples and information on pricing. We encourage everyone to stop by and take advantage of this informative session. It's also a great healthy way to kick off the new year! 

 

Stop by tonight and check them out! 

Friday OPEN Gym at WP CrossFit Montgomery & Saturday Free Public WOD

OPEN gym for members only Friday at 5:30PM. 

Check your Wodify for potential AM Friday class- this varies weekly. 

OPEN Gym Friday night for technique, form, mobility, strength, movements, etc. 

Work on your weaknesses and your lifting form. 

Saturday is FREE WOD Open to public. WOD starts at 9AM Saturday. Bring a friend! 

Friday OPEN Gym 5:30PM

Open Gym for WP CrossFit members Friday at 5:30. 

Work on form, technique, mobility, etc. 

This is members only time with no set workout scheduled. 

Saturday morning is our free WOD open to the public at 9AM. Bring a friend and try our WP CrossFit in Montgomery! 

FRIDAY Open Gym

OPEN Gym Friday at 5:30 PM- WP CrossFIt members only

Saturday WOD at 9AM- This WOD is open to the public. Feel free to invite your friends to join us! Free to all guests. 

Friday OPEN Gym!

Open Gym Friday for all WP athletes at WP CrossFit in Montgomery 

Starts at 5:30

Check Wodify for updates on a possible morning class at 5:30AM