Tuesday – April 28, 2015
IMPORTANT! The Flipz open gym for WMCF members will be at the gym this Tuesday and Friday not Flipz,
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Monday – April 27, 2015
We start our new strength cycle today and its going to be awesome! This is a great time to
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Friday – April 24, 2-15
Remember – No Yoga this Sunday Friday – April 24, 2015 Strength: 1RM Strict Press
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Thursday – April 23, 2015
No Yoga this Sunday, but come join us on the 2nd at 11:00 🙂 Remember, Yoga is
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Wednesday – April 22, 2015
Wednesday – April 22, 2015 Strength: Cleans 5×3 5% heavier then last week Max Height
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Tuesday – April 21, 2015
Tuesday – April 21, 2015 Conditioning: Row 1K Run 800m 50 Double Unders 5 Front
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Monday – April 20, 2015
Monday – April 20, 2015 Strength:Â Bench Press 5×3 2.5-5 lbs heavier then last week Pendelay
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Friday – April 17, 2015
I love it when a plan comes together, As Spring has finally made it here it is time
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Thursday – April 16, 2015
Paleo Power Meals need to be in by tonight! As it gets near gardening time, we are playing
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Wednesday – April 15, 2015
Wednesday – April 15, 2015 Strength: 5×3 Cleans @ 80% 3×5 Seated Box Jumps Conditioning: 3-6-9-12-9-6-3
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Tuesday – April 14, 2015
Tuesday – April 14, 2015 Skill Work: Double Unders Conditioning: 50 Thrusters 45/35 1K Row 50
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Monday – April 13, 2015
Monday – April 13, 2015 Strength: 5×3 Bench Press 3×8 Pendlay Row Conditioning: 10-9-8-7-6-5-4-3-2-1 Power
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