Friday – 200207

Friday – 200207

Happy Friday! Our final post in our S.T.A.C.K. Series is on our final Core Value, Knowledge Seeking. Here at WMCF, we want to always be striving to learn more and expand our knowledge about fitness, health, and nutrition. We want to be able to inform and advice our athletes on proven practices while maintaining a humble stance that there is always room to learn and grow. We also want to be able to explain and teach things in a way that is understandable and transferable.

We support our athletes seeking knowledge as well, both in relation to fitness and health, but also in their interests outside of the gym. Want to learn that new hobby or skill?! Let us cheer you on and support you! Want to try something new but don’t want to do it on your own?! Put together a team or grab a buddy from our community and take them along! Do you understand something and want to share it with others?! Let’s chat about seminar possibilities!

There are so many amazing things to learn in this world, we encourage everyone to be a life long learner! Let’s continue to grow and learn, together, inside the gym, and out in the world!!!


3 sets of:
Seated (on bench) DB Strict Press x 10 reps – strict and heavy
Single-arm Ring Row x 10 reps/side
Wall Sit x 30 seconds


10-9-8-7-6-5-4-3-2-1 for time of:
Reverse Curl & Press (75/50)
Bent-over Row (75/50)

Note: Every 90 seconds perform 10 DB Oblique Crunches each side (50/35)




Complete as many rounds and reps as possible in 20 minutes of:
1 Rope Climb
5 burpees
200-meter run

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion,
506th Infantry Regiment, 4th Brigade Combat Team,
101st Airborne Division in Fort Campbell, Kentucky,
died June 3, 2013, from wounds caused by
a suicide bomber in Chamkani, Afghanistan.