[caption id="attachment_5585" align="aligncenter" width="224"] Perhaps the coolest Kettlebell EVER![/caption]       Friday - March 13, 2015 Warm up: Coaches Choice   Mobility: Shoulder Work Wrist Work   Strength: Overhead Squats Warm-up 10 Rep Max   Conditioning: 5 Rounds 20 Wall Balls 15 Dumbbell Swings (single 40/20) 10 Dumbell Cleans (single alternating)  5 Bar Muscle-ups   Weekly Challenge: Max Burpees in 60 seconds   Saturday - March 14, 2015 09:00-10:00 Saturday Long...

        Tuesday - March 10, 2015   Warm up: 3 Rounds 3 reps of each movement   Mobility: Coaches Choice   Conditioning: A - 6 Minute 25 Box Jumps 25 Wall Balls 25 Hand Release Push-ups If completed - Max Row for Calories 2 Minute Rest B - 5 Minute 25 Push Press 135/95 25 Hang Cleans 135/95 If completed - Max Jumprope 2 Minute...

  [caption id="attachment_5561" align="aligncenter" width="225"] The more we learn, the more we strive to learn. "Better every day"[/caption]   Great job by everyone who participated in the Healthy Challenge 2015, you have 6 days left to submit your food/sleep/water logs and repeat your body composition measurements. Jody will...

[caption id="attachment_5544" align="aligncenter" width="300"] Lets go![/caption] Tonight 8:00PM 15.2 announcement here, we had a great crowd last week lets see if we can get 50 people this time, it would be awesome.   Paleo Power Meals order is due by midnight in order to get those meals next week...

    [caption id="attachment_5540" align="aligncenter" width="300"] WMCF at Pats PeakCrossFit meets Skiing[/caption]     Wednesday - March 04, 2015 Warm up: Coaches Choice   Mobility: Bring Sally Up   Strength: 5x3 Hang Cleans (work up to failure) 2x10 Dumbbell Step-ups   Conditioning: AMRAP 8 minutes 8 Lateral Burpees 8 Push Jerks 115/75 1/3 Gasser 2 minute Rest...

[caption id="attachment_5522" align="aligncenter" width="225"] The healthiest Zombie Apocalypse I've seen![/caption]   Tuesday - March 03, 2015   Warm up: Coaches Choice   Mobility:  K-Star Super Squat Warm-up   Conditioning: 7 Rounds   5 Back Squats 185/115 10 GHD Sit-ups 15 Box Jumps 20 Double Unders (3/1) 1 minute Rest   Weekly Challenge: WMCF Barbell Complex Baseline    ...

[caption id="attachment_5511" align="aligncenter" width="300"] 15.1 Announcement Thursday night[/caption] The 15.1 Announcement get together was awesome, several watched the announcement, many had a healthy dinner from Boloco and a few did the workout right then...