[caption id="attachment_5847" align="aligncenter" width="269"] "By the power of Greyskull"[/caption]   Time to get those Paleo Power Meal orders in for next week.   Kristen will not be available This Sunday the 10th or Sunday the 24th so no yoga those weekends. It will be at 11:00 on the 17th...

[caption id="attachment_5832" align="aligncenter" width="225"] Ashley looking strong[/caption]   Thanks to everyone for the donations to Rechelle's first breath, WMCF is sending a check in the amount of $250.00 on behalf of our members, way to step up.     Tuesday - May 05, 2015   Tabata: Push-Ups   Weighted Dips & Pull-ups   Conditioning: FGB Style 5...

        Monday - May 04, 2015   Strength:  Back Squat 6x2@80% EMOM 6 minutes 1 Snatch Deadlift 2 Power Snatch  from Hang 3 OHS   Conditioning: Against an 8 minute Clock Buy in with 50 KB Front Rack Walking Lunge Steps 53/35 Then 1-1, 2-2, 3-3, 4-4 etc. Bar Muscle Ups (scale Pull-up & Dip = 1) Dumbbell Snatch...

[caption id="attachment_5815" align="aligncenter" width="222"] Its Friday, and it has been a hard week! Are you taking your mobility seriously?[/caption]   Great job this week everyone, not just the strong PR's but the energy and focus all week has been terrific. Keep up the hard work and consistency and...

    Reminder: This is a fundraiser WOD, if you have a couple extra bucks kicking around please put them in the container at the gym for "rochelle's first breath", Thanks. also Its Thursday, so if you wanted to try Paleo Power Meals you need to order today for Mondays delivery.       Thursday...

[caption id="attachment_5770" align="aligncenter" width="300"] Lauren showing the tire who's boss![/caption]   Remember - No Yoga this Sunday     Friday - April 24, 2015   Strength: 1RM Strict Press   Conditioning: 24-21-18-15-12-9-6-3* KB Box Step-ups 53/35 - RX box height is knee "slightly" below hip Goblet Squats KB Swings * There is a  hard 14 minute time cap on this...