WOD – 131007

WOD – 131007

General Warm-up:

400m Run

Group Warm-up


3 X 5 Bench Press


30-20-10 of:
KB Swings (55/35)
OH Lunges w/ Plate (45/35)


Tough Pumpkin Day 1


Tough Pumpkin Day 2

Wow!  What an amazing weekend of competition!  First, I want to say thank you to all of the athletes who competed this weekend for giving their all and representing WMCF well.  Second, I want to thank everyone who came out to cheer our 3 teams on, your support was amazing and invaluable.

A few words on my mind after this weekend…

Competition is the test some of us choose as a way to put our efforts in the gym to the test.  It glorifies our strengths and, like a slap in the face, exposes our weakness’.  As such, this test is great for helping us define new goals in the gym.  Without goals progress is hindered.

For those of you interested in competing, set goals and test them in battle.  For those of you who would rather be cheering on our competitors, set goals and test them everyday in life.  One more pound on the bar, one more second off the clock – that’s progress.  Keep progressing and always strive to be better than yesterday!