Monday 11.19.12

Mike K. installs the new pullups bars in our new space!

We are moving on December 1!

We will be located in the old Sears 

next to O'Reilly Auto Parts on Park Ave.

Coach Jacob is coordinating our move from downtown to the old Sears next to O'Reilly Auto Parts on Park Ave. Please contact him if you are interested in helping us move equipment on Saturday, December 1.

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Reminder: New Member Special -- Unlimited Monthly CrossFit memberships are 

BUY ONE GET ONE FREE through Dec. 31, 2012. 

This offer is open also to those that let their membership lapse 3 months or more.

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TODAY KICKS OFF 1000 ACTS OF KINDNESS!

Over the course of the holiday season, through January 6, 2013, we are trying to collect 1000 Acts of Kindness from all members of our WCFM Community. These acts may be as small as leaving a kind note for a loved one, buying a stranger a cup of coffee, or filling a parking meter with change. These acts may also be larger or require a group effort, such as adopting a family for Christmas. You may tell us about your acts anonymously. At the gym, we will have a box with slips of paper on which to write acts of kindness completed. On the web, you can tell us about your acts of kindness in the comments section of our 1000 Acts of Kindness webpage, where ideas for acts of kindness are posted. You may also tell us about your acts of kindness via email (wcfmuscatine@gmail.com) or text/voice (563-272-1433). There are no rules and no act is too small! All reported acts will be posted at the gym. Please help us reach 1000 Acts of Kindness by January, 6, 2013.

WOD

1 RM deadlift

3-6-9-6-3 deadlift @ 70%

15 situps in between rounds

-- Rest 5 minutes --

"Gwen"

15-12-9

Clean & Jerk (135/95)

No re-grip. Touch and go at floor only. Even a re-grip off the floor is a foul. 

No dumping. Use same load for each set. Rest as needed between sets.