Still time to register for the WMCF Healthy Challenge: Click Here To Register So you already registered and your headed to the grocery store to get ready, what should you buy? We will have lots of resources as we move forward but here is a starting point. 2018...

      Monday - September 17, 2018   Strength: Every 90 Seconds for 8 Rounds 1 Power Clean - 1 Push Jerk - Drop 1 Power Clean - 1 Push Jerk Ascend   Metcon: Run 400m 21-15-9 Power snatches 95/65 Bar facing Burpees Run 400m    ...

        Friday - September 14, 2018   Strength: Establish a 1RM Front Squat   Metcon:  4 Rounds 15 Single Arm KB Swings 53/35 (American) 15 SDHP 53/35 300m Run   Saturday - September 08, 2018 08:45 - Doors Open 09:00 - Workout 10:00 - Open Gym   Sunday - September 09, 2018 12:00 -...

      Thursday - September 13, 2018   Skill: Inverted balance work   Metcon:  Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 50/35 (5 left then 5 Right) 14/12 Calorie Row      ...

[caption id="attachment_16274" align="aligncenter" width="525"] Never Forget[/caption]       Tuesday - September 11, 2018   Metcon: For Time 100 Deadlifts (135/95 lb) 100 Power Cleans (95/65) 100 Ground-to-Overheads (65/45)   43 Burpees Or 20 Minute AMRAP 3 Muscle Ups 4 Power Cleans 225/155 3 Front Squats 225/155    ...

[caption id="attachment_16267" align="aligncenter" width="1024"] 2018 Flags on the 48[/caption] Awesome showing and a great day hiking and hanging out on Mt. Pierce     Monday - September 10, 2018   Strength: Establish a 1RM Back Squat   Metcon: 2 Mile Run Post Workout 10 min. to complete as many BW Benchpress as you...