Wednesday 03.20.13

The Dierks take on Mexico

Our Spring Break Photo Contest continues through 04/13!

Submit photos via email, text, Facebook, or Twitter!

FREE shipping on WCFM schwag (t-shirts! hoodies! water bottles and mugs!) at our online shop.

Enter coupon code EASTER2013 at checkout.

Deal ends FRIDAY, 03/22.

Are you a beginning CrossFitter that is looking to compete? 

Then the Festivus Games hosted by Quad City CrossFit on Saturday, April 13th is FOR YOU. 

Get all the details here.

Tonight, The CrossFit Games Open WOD 13.3 gets announced! Jacob is guessing (hoping for?) muscle-ups and I'm still waiting for doubleunders to appear. Only 2 more WODs after this one to determine who goes to Regionals. Currently, our own Doug Dawson is in 8th place overall in his division for our region. Ryan Wilson, Kyle Jack, and Coach Jacob are all in the middle of the pack of standings. You can see everyone's standings on our Games Affiliate site here. 

The top 48 men and top 48 women and top 30 teams in each of the 17 regions will go to Regionals. Regionals for us are in Chicago from May 31-June 2, 2013. For the Master's Division, the top 20 master's in each age division worldwide will be invited directly to the CrossFit Games in California, which take place in July.

We're doing some shoulder work today. So it's a good idea to mobillize your shoulders and upper back, particularly if you despise overhead squats OR have trouble with kipping pullups.  P.S. Mobilization, like exercise, only works if you DO IT - consistently.  And yes, I just wrote "DO IT."

WOD

21-15-9

Pullups

overhead squats (115/75)

Run/Row 800 m (20 lengths of the room, or to Jill Dr. and back)