Monday 09.10.12

Ashley and her daughter get vertical - pointed toes or no.

***HAPPY 1ST BIRTHDAY WCFM!!***

Help us celebrate 1 year of awesome this Saturday, Sept. 15.

The Potluck Extravaganza starts at 7 PM at the gym.

***

One year ago on this date we opened our doors to the Muscatine community. Our first WOD was "Jackie." We scheduled our open house, unfortunately, on the same day as the Iowa-Iowa State game. Our loving and loyal family and family friends stopped by to say hello and see what CrossFit was all about. Fast forward one year and while Saturday was quiet, most weekdays and Saturdays are bustling with Warrior activity. In honor of one year of WODs, blog posts, and get togethers, I offer up my personal favorites from the WCFM blog archives in no particular order.

• Clean Technique and Mobility 
• That time we made the local paper.
• Fun photos from Veteran's Day.
• How to do better wall balls.
• The importance of rest.
• Kelly's Story and Scott's Story
• Clocks and Scales.
• Top 10 Reasons I CrossFit.
• What's Your Excuse?

On to today's programming, which features a WCFM all-time favorite: the overhead squat. This is your chance to get low while keeping the bar high. Shove those shoulders up to your ears, and get that booty low, low, low (just like you do in da club while you keep your drinks out of harm's way). Focus on quality and don't worry about the clock or the weight on the bar. Practice virtuosity, Warriors, in honor of one year of awesome here at WCFM.

WOD

Strength: 1 RM OHS

--

Run/Row 400 m, 30 OHS (95/65), 30 ring dips

Run/Row 400 m, 20 OHS, 20 ring dips

Run/Row 400 m, 10 OHS, 10 ring dips

***Have you signed up for "Helen Meets Grace" yet?***