Wednesday 09.05.12
 |
| Push pressin' like nobody's biz-nass. |
***
WCFM 1st Anniversary Party
7 PM @ WCFM
Saturday, Sept. 15
Potluck Extravaganza
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Support Barbells for Boobs!
Saturday, October 13th
--
Music in the Vineyard
This Friday, 09/07
6-9 PM
Music by Lojo Russo
***
As we look toward our second year of operation, Jacob and I are looking at new locations for the gym. We envision another 6 months at our current location, then moving out to some bigger digs with more open space, showers, and adequate parking. We would love to hear your input on what you would like to see as WCFM grows. This is your community -- tell us what would make it better!
WOD
Strength:
1 RM Back Squat
Then,
"Super Back Squat" @ 70% 1 RM
(1 back squat every 10 sec for 20 reps without racking the bar)
--
12-11-10-9-8-7-6-5-4-3-2-1
KB SDHP (70/53)
burpees
push jerk (95/65)
Strength:
1 RM Back Squat
Then,
"Super Back Squat" @ 70% 1 RM
(1 back squat every 10 sec for 20 reps without racking the bar)
--
12-11-10-9-8-7-6-5-4-3-2-1
KB SDHP (70/53)
burpees
push jerk (95/65)
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