[caption id="attachment_12528" align="aligncenter" width="822"] Congratulations Jeff and NicoleWelcome to the world and WMCF baby Rowan[/caption]   Monday - August 13, 2018   Strength: Back 8x2 @ 75% Front 2x8 @ 55%   Metcon: 10 Pull-ups 20 Wallballs   9 Pull-ups 18 Wallballs   8 Pull-ups 16 Wallballs   7 Pull-ups 14...

        Friday - August 10, 2018   Strength: Front Squat 8x2 @ 70% Back Squat 2x8 @ 50%   Metcon:  100 Double Under 10 Push Jerks 185/125 10 KB Russian Twist 53/35 80 Double Under   8 Push Jerks 185/125   8 KB Russian Twist 53/35 60 Double Under  ...

[caption id="attachment_12490" align="aligncenter" width="863"] Meet the "Echo" bike[/caption]         Thursday - August 09, 2018   Metcon:  Partner Workout AMRAP 30 minutes 400m Run (together) 40 Pullups 40 Calories on the Bike 40 High Box Jumps    ...

    Wednesday - August 08, 2018   Strength: Arnold Presses  2 Sets of 6, 1 Set max reps (max exceeds 12 move up in weight)   Accessory Strength: 35 Barbell Curls 20 Bent Rows   Metcon :  5 Rounds 11 Deadlifts 225/155 11 HSPU 11 Calorie Row    ...

      Remember we have a 7:00PM class tonight (Tuesday)   Tuesday - August 07, 2018   Strengh/Skill: EMOM 8 minutes 1 Power Clean (+20/10lb from last) 20 Double Unders (SRX add 5DU/round) 1 Power Clean   Metcon: 17 Minute AMRAP 200m Sprint   8 KB Swings 70/53 (R) 12 Push-ups    ...

    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 ...