12.30.2012

New Year's Eve

Albert chops his way through "Angie"
OUR NEW MEMBER SPECIAL ENDS TODAY.
Buy One Month of Unlimited CrossFit, Get One Month Free.

TODAY IS THE LAST DAY TO APPLY FOR OUR CHANGE YOUR LIFE PROGRAM.
Send in a recent photo of yourself to wcfmuscatine@gmail.com to apply. 
Winner will be selected on Jan. 7th.

We are open regular hours today 
with an extra special New Year's Eve WOD at 10:30 PM tonight. 
Merriment will follow.

We will be closed on New Year's Day. 
Do 7 burpees for every touchdown during all those bowl games.

WOD
1RM squat clean
Then, 1 squat clean @80% 1 RM every 30 seconds for 5 minutes
--
5 Rounds
Run/Row 250 m
20 weighted stepups (53/35)
20 burpees
20 doubleunders

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