Wednesday 01.14.15

Beth shows those Sooners how it is done.

FLASH SALE: 15% EVERYTHING 

in our online apparel shop with coupon code HEART15 

http://wcfmuscatine.spreadshirt.com/

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Our blood drive is this Saturday. Please reserve your preferred time slot.

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Saturday is Guys' Nite. Watch "American Sniper" at some TBD time.

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Nora Dwyer will be at the gym on Saturday starting at 10 AM to to provide NeuroKinetic Therapy.

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Details about the Garage Games are now available here.

WOD

Super Back Squat 

1 back squat (@70% 1RM) every 10 seconds for 20 reps

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21-15-9
400 m run to start each round
Squat cleans (155/105)
HSPUs