Reminder: We now have a 7:00PM class on Tuesday nights Monday - August 06, 2018   Strength: Back 8x2 @ 70% Front 2x8 @ 50%   Metcon: 8-1  Single Arm DB Thruster L 50/35 T2B Single Arm DB Thruster R 50/35    ...

[caption id="attachment_12456" align="aligncenter" width="900"] Good luck at bootcamp Calvin, we enjoyed having you at WMCF, be safe and come visit before Ranger Selection![/caption]   Saturday: 31 Heros Workout - Starts at 9:00 - We hope to see you!!!   Friday - August 03, 2018   Strength: Front Squat Establish a 1...

    Wednesday - August 01, 2018   Strength: Max Arnold Presses 40/20 or 30/15    Accessory Strength: Accumulate 30 Barbell Curls 15 Barbell Rows   Metcon :  AMRAP 15 minutes 50 Double Unders 25 foot Handstand Walk (Scale 25m Bear Crawl) 10 C2B    ...

        Tuesday - July 31, 2018   Strengh/Skill: EMOM 7 minutes 1 Power Clean 15 Double Unders 1 Power Clean   Metcon: 2 Full Cleans 155/105 2 Round of Cindy 4 Full Cleans 155/105 2 Round of Cindy 6 Full Cleans 155/105 2 Round of Cindy 8 Full Cleans 155/105 ...

        Monday - July 30, 2018   Strength: Back Squat Establish a 1 RM   Metcon: 17.1 20 minute Cap 10 DB Snatches 50/35 15 Burpee Box Jumps 24"/20" 20 15 30 15 40 15 50 15  ...

        Friday - July 27, 2018   Strength: Deadlift Establish a 3 rep max   Metcon:  AMRAP 12 Minutes   5 - Ring Dips (SRX 3 Muscle Ups) 10 - Devil Lunges L+R=1) 30 - Double Under   Saturday - July 28, 2018 08:45 - Doors Open 09:00 - Workout 10:00 -...

    Thursday - July 26, 2018   Metcon: Parter Fight Gone Bad 3 rounds Rotating movements every 2 min: 1 works / 1 rests wall-balls 20/14LBS, Sumo deadlift high-pulls 75/55 Box-jumps 24"/20" Push-press 75/55 Row Calories 1 minute rest between rounds    ...

[caption id="attachment_12250" align="aligncenter" width="900"] Left-Adam & Bill                  Right-Adam & Bill[/caption]   No Yoga Tonight   Wednesday - July 25, 2018   Strength: Snatch Establish a new 1RM   Metcon :  8 Rounds 10 Goblet Squats 53/35 10 Alternating KB Snatches 53/35    ...

    Tuesday - July 24, 2018   Strengh/Skill: 5 rounds Row 100m all out Immediately into 5 Rep Back Squat 115/135/155/185/205   85/  95/105/125/145 (Rest as needed between rounds)   Metcon: 21-15-9 Burpees Deadlifts 135/95      ...