WMCF Ski outing is this Sunday at Ragged Mountain. Come join us for some fun outside of the gym! You can meet us at the mountain about 9:00 or those who wish to carpool at the gym parking lot at 8:00. Hope to see you...

        Wednesday - February 06, 2019   Strength: Tabata Back Squats 135/95   Metcon :  12 Minutes AMRAP   1 Bar Muscle Up 2 Power Clean 225/155 3 Burpees   2 3 4   3 4 5   4 5 6   Etc.    ...

[caption id="attachment_16925" align="aligncenter" width="1024"] "TACO TUESDAY"[/caption]         Tuesday - February 05, 2019   Strength: There will be some!   Metcon : Partner Workout AMRAP 30 Minutes Partition as you like 100 DB Push Ups   50 DB Box Step-overs   50 Slamballs   20 Rope Climbs   10 75’ Partner Sled...

    Friday - February 01, 2019   Strength: EMOM 10 Minutes 3 Power Snatches @ 50% 1RM   Metcon:  6 Rounds 12 Bar Facing Burpees 6 Front Squats 60% 1RM 2 Rope Climbs   Saturday - February 02, 2019 08:45 - Doors Open 09:00 - Workout 10:00 - Open Gym   Sunday - February...

[caption id="attachment_16893" align="aligncenter" width="1024"] Nick doing "REAL WORK"[/caption]     Thursday - January 31, 2019   Strength:  Pull-up Negatives (weighted as needed) Accumulate 2 minutes   Metcon: 250m Row Rest (:30) 500m Row Rest (1:00) 750m Row Rest (2:00) 1,000m Row *If two people sharing a rower rest will be alternating but...

        Wednesday - January 30, 2019   Strength: 1 & 1/4 Back Squats 6/3 Ascending   Metcon :  10-1 Power Cleans 155/105 HSPU Even Rounds 75’ Plate Push Odd Rounds, That # of T2B  ...

        Tuesday - January 29, 2019 Banded Shoulder Strength Prehab Max Around the Worlds   Metcon 1: AMRAP 22 30/21 Calories on the Bike 30 Wallballs 30 KB Swings 70/53 R    ...

    Monday - January 28, 2019   Strength: 5x5 Deadlifts Ascending   Metcon :  AMRAP 6 Minutes 5 DB Hang Full Cleans 50/35 5 Burpee Box Jumps 3 Minute Rest AMRAP 6 Minutes 5 DB Hang Full Cleans 50/35 5 Burpee Box Jumps    ...