Enjoying the nice weather!!

If you don’t know about our Spring Nutrition Challenge by now, you must be living under a rock.  So for those that are living under a rock, here is the scoop.
We are having a Spring Nutrition challenge. We want to change your body composition, help you feel better, give you more energy and over all become healthier! Here is how: choose from 3 eating plans AND *Always eat breakfast *eat every 2.5-3 hours *drink 3 liters of water (96oz) daily *get 8 hours of sleep, no less than 6 *limit carb intake after 4pm (unless after evening workout) *eat whole, real food. Tonight we will have a Q&A at WCFHQ at 7:30. Be there with any questions you may have and they will be answered, this will start you off on the right foot. Of course there will be points and prizes to help motivate you, but the real goal is to better your body composition in return becoming healthier. If you haven’t registered, have no fear, it’s not too late. Scroll down to our blog on April 6th, there you can make the commitment for a healthier you!



Build to a heavy back squat of 4


“Race to 300”

50 wall balls (20/14)
50 KB cleans – 25 each arm (53/35)
50 bent row (95/65)
50 box jumps
50 jack knifes
50 back squats (95/65)


Sport: AM/PM Bench Press 5/5/5×5…5 light,
5 medium, 5 heavy, 5 rounds. Rest as needed
work “L” pull ups and toes to bar between sets (practice)
Row 5K – 75% effort