Saturday 03.03.12

Brian D., Paleo Challenge Runner Up and Muscle-Up Record-holder!

Last night during our End of Paleo Celebration, we announced our 30-Day Paleo Challenge Winner and Prize recipients. The round up of the results is in our March 2012 Newsletter, along with our announcement of March's Warrior of the Month!

Even though Mother Nature felt it necessary to sprinkle us with snow, Spring is still in the air and we can feel it coming along with an influx of new members. It's an exciting time at WCFM! Sarah is working her way through the 30-day "Annie" Challenge and her left arm is reaping the results of her doubleunder fails. We hope the rest of you joining the challenge are having better results, otherwise, we'll have a gym full of welted Warriors. All in the name of progress, right?

Saturday is "Choose Yer WOD", and choices are below. Additionally, here is a round-up of this week's link love from our Facebook/Twitter feed:

• The slippery business of olive oil.
• One of the first female mountaineers and her inspiring words of overcoming challenges.
• Inspirational fitness quotes from FitSugar.
• Musser Public Library's Kindle Contest: Make Muscatine a Blue Zone!
• The power of trying new things.
• A FREE on-line WOD tracker.
• Omega 3s and their impact on brain performance.

WOD Choices
Cindy
20 min AMRAP
5 pullups
10 pushups
15 squats

Nancy
5 Rounds
Run/Row 400 m
15 OHS (95/65)

Helton
3 Rounds
Run/Row 800m
30 KB squat cleans (53/35)
30 burpees