10.25.2015

Monday 10.26.15

Happy Birthday, Coach
SATURDAY
Be there for our 1st Annual MCSA Monster Mash Fundraiser, or be square!

Perhaps you noticed the Muscatine Center for Social Action (MCSA) display in the front of the box and perhaps you wonder what that is all about. In lieu of our usual Barbells for Boobs fundraiser, we are giving local by hosting our first annual MCSA Monster Mash. This is a fun, come-as-you-are, and bring your friends event for ALL fitness levels. We have a 2-person team event and an individual event. Awards will be given for those raising the most funds for MCSA. To participate in the WOD, you must:
  1. Donate $20 to MCSA; and
  2. Wear a costume!
More details are available on our event page here. Complete the WOD at any time during open gym, 8 AM to 12 PM, this Saturday, 10/31! You do not have to be a member of WCFM to participate. This is a great opportunity to see what CrossFit is all about all while helping a local non-profit that directly benefits members of the Muscatine community in need.

WOD
9 min stations -- 3 min break between stations
1) 3 split jerk EMOM (increase weight each minute)
2) AMRAP: 200 m run, 10 unbroken reps bench press (AHAP)
3) Every 30 seconds perform 1 burpee + 3 toes-to-bar

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