Monday 04.02.12
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| Our Spring Break Photo Contest WINNER! Congrats, Michael & Emily! |
Please note that WCFM will be CLOSED after 9:30 AM this Friday, April 6 and ALL DAY on Saturday, April 7. We will be celebrating the Easter Weekend with family.
Additionally, it is a new month, which means a NEW challenge! Last month was the "Annie" Challenge, and February was the Paleo Challenge. This month: a combo effort. I hate pushups, and I'm still not so fond of situps (even after a month of Annie), so it's on to the 100 pushup and 200 situp Challenge. The rules and regs for each of these challenges are available here for pushups and here for situps. There are different levels depending on where you score in the initial assessment. Folks scoring in the "Novice" level will have a different daily rep scheme than those scoring in "Intermediate" or "Advanced". Be sure you're getting your chest all the way to the floor for pushups. This is a voluntary challenge, and you can participate at whatever level you like. The end goal is simply improve from where you're at right now.
We hope you had a SPECTACULAR weekend, particularly enjoying the 80-degree weather on Sunday. WHAT. A. DAY! I hope you got the hint for today's WOD in the previous sentence. I know you didn't miss him - the wonderful, fantastic, and simply to-die-for Mr. SPECTACULAR. Whoop whoop!! As we always do, we're working your body from top to bottom, bottom to top, and making you more functional for every day LIFE. Your core will be feeling the burn by the end of round 10, which will get that midsection ready for SUMMER. (Apparently, I'm all about the CAPS LOCK today.) It's Monday, Warriors. ATTACK IT.
WOD
Warm Up
3 Rounds
10 wall balls
10 step ups
elevated pigeon pose
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10 Rounds
Run/Row 250 m
7 Mr. Spectaculars (kettlebell clean & press, then walk-out pushup)
7 ankles-to-bar
7 box jumps
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