Monday – January 12, 2015
    News and Happenings: The Healthy Challenge is in full swing, there is still time to sign up just put your name on the list. Jen’s seminars are scheduled for the 14th night and 17th morning, there will also be one in the evening on the 19th, attending one of these will earn you
Friday – January 9, 2015
     Remember that coach that had the great idea to have all of the coaches do 3 Burpee Pull-ups for each toy donated to “Toys for Tots” just before Christmas… so the coaches will be honoring this pledge this Saturday during open gym… it will be 160 Burpee Pull-ups… yay!       Friday
Thursday – January 8, 2015
      Healthy Challenge: Jody will be available Friday 4-7 and Saturday AM if you wanted her specifically to do your body composition testing. Paleo Power Meals has given us the discount code (20%) for orders during the challenge, if your signed up for the challenge and want the code just ask a coach. Row’d
Wednesday – January 7, 2015
    Great news for those with children, as an added value at WMCF, Starting next week, Tuesdays, Wednesdays, and Fridays members will have the ability to drop their kids off at Flipz Gymnastics for the 9AM open gym, come workout at the 9AM class, then pick up their child a few minutes after 10.
Tuesday – January 6, 2015
    Tuesday – January 06, 2015   Warm up: 3 rounds 1 minute Jumprope 10 Air Squats   Mobility:  Quad Smashing Ankle work   Conditioning: 250m Row 25 Push-ups 25 Wall Balls 500m Row 50 Ab-Mat Sit-ups 50 Double Unders (2-1) 1,000m Row 50 Ab-mat Sit-ups 50 Double Unders (2-1) 500m Row 25 Wall
Monday – January 5, 2015
   The Healthy Challenge 2015 1. Sign-ups are underway, sign-up on the sheet by the computer. The more that join the better the prizes will be. 2. Starting Wednesday you can catch one of us to establish your baseline Body Composition numbers or schedule a time to do so. Jody specifically will be available Wednesday
Friday – January 2, 2015
      So far we have about a dozen people signed up for the “Row’d Royalty” online rowing competition, there are separate divisions for over 5’10”, under 5’10” and for masters in both mens and women. Your rowing ability doesn’t matter it will be a fun group activity… sign up at:   http://rowdroyalty.com   Friday
Thursday – January 1, 2015
On behalf of all the coaches and family of WMCF, thanks for a great 2014, Happy New Year, and lets make 2015 even better… Cheers   Thursday – January 01, 2015   Warm up: Running Drills (High knees/Butt kicks/Kereoke etc.)   Mobility: Overhead Squats & Pass Throughs Banded Shoulder Stretch   Strength: 15 Minutes to
REMINDER: Yoga resumes this Sunday… Don’t miss out, Free to all WMCF members Friday – October 3, 2014 Warm up: Bullet proof shoulders Strength: Strict Press – 2x 5 – 1x Max One Arm Seated Dumbell Press – 2×8-12 per arm Dumbell Rows – 2×8-12 per arm Conditioning: EMOM for 7 minutes – 2 Full Cleans
High Energy as always here @ WMCF   REMEMBER: Your Paleo Power Meals order must be in by tonight… Thursday – October 2, 2014 (team partner) Conditioning: For Time – 30 Chest to bar pullup – Partner holds plank – 400m run or 500m row (done together) – 20 Overhead squats – Holds top of the
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