Friday 08.24.12

Luke reaches new heights at WCFM

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TONIGHT

6-9 PM

Music in the Vineyard at Ardon Creek

Gray Wolf Band cranks out classic rock as the sun sets and you sip on some delicious wines (or microbrews) among the vines.

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Paleo scoresheets due tomorrow night.

We're entering the final push toward a winner!!

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Heavens, we're on the eve of another weekend. How the weeks fly by. Perhaps you have a few muscular reminders of days gone past this week. By that I mean, perhaps you have some lingering soreness, or perhaps you looked at your biceps in the mirror and realized you HAVE biceps! Either way, keep up the good work. We love seeing your smiling (grimacing?) faces in WCFM every day. 

As we approach our one-year anniversary, I find myself thinking about our first days and how far so many of you have come since your first day. Whether your first day was yesterday or nearly a year ago, think about how far you've come since then. I guarantee you'll be pleasantly surprised. Every day is a chance for progress, so keep steppin' in the right direction, kids. You'll go places you never imagined.

WOD

Warm Up

Choose Yer Challenge

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Strength:

1 RM Squat clean

Then,

5 Rounds

3 squat cleans 

(increase weight each round)

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"Diane"

21-15-9

deadlift

HSPUs