Wednesday 08.08.12

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What: End of Season BBQ

When: Tonight, Wed. 08/08 at 6 PM

Where: Weed Park Sand Volleyball Courts

Why: Team WCFM plays their last game of the season!

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WCFM Ladies Nite is Friday!

WOD at 6:30 PM with good times at The Pearl to follow.

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We hope to see you tonight at Team WCFM's last sand volleyball game of the season. We're celebrating after with a BBQ, so bring a friend, and bring a beverage, a side dish, or a grill item to share!

Here's some link love potpourri from around the web so far this week:

Another take on the effect of grains on our bodies by the author of The Wheat Belly Diet, William David, MD.  

Here is Quad City CrossFit's August newsletter featuring a real food recipe, mobility tips, and upcoming events.

The World's Fittest Woman had a choice between becoming an Olympian or an elite CrossFit athlete.

WOD

Strength:

1 RM back squat

Then,

Super Back Squat @ 70% 1 RM

(1 back squat every 10 sec for 20 reps)

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"Grace"

30 clean & jerks (135/95)

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"Wonder Annie" 

50-40-30-20-10

doubleunders (x3 for singles)

situps

pushups (!!)