Today's Workout

Step Up For Soldiers Tomorrow

Posted on by cody

The Step Up For Soldiers Mud Run is tomorrow.  It’s not too late to sign up and still receive the CFW discount.  Come out and get a good workout with friends while supporting a good charity.

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Five Simple Ways to Raise Testosterone Levels for Better Body Composition & Optimal Health

Improve body composition and raise testosterone by making sure you are not deficient in certain nutrients that are directly linked to suboptimal levels of this most important hormone. A simple error in diet, such as eating a lot of sugar or high-glycemic foods, restricting fat, being vegetarian, or not getting enough magnesium, zinc, or vitamin D could lower your testosterone and make you fat.
Read entire article <here>.

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Marcie W., after four months of training at CFW / WSC and working with Jrod and t. with her nutrition / BioSignature, has increased her strength tremendously and added quite a bit of muscle. We are all looking very forward to witnessing Marcie’s improvements at The 2013 Games.

CrossFit

1 Ground to Overhead (any variation of the snatch) at [185lbs, 105lbs] on the minute increasing by one rep each minute until you reach as many reps as you can complete.  Rest one minute then repeat the last number of reps again.

7 thoughts on “Step Up For Soldiers Tomorrow”

  1. Josh says:

    Great work Marci! You have put alot of hard work in over the summer, can’t wait to see the payoff come late February!

  4. Mere says:

    Marcie you are an inspiration to me every morning I see you! You work hard every single time you come into the gym. Nice work!

  5. James Tatum says:

    Hi CFW! Hope all is well, just wanted to let everyone know about my blog. I just put up a new post.
    http://tatumtrained.blogspot.com/
    Thanks to all of those who have been reading and supporting me out here at MDUSA. I am looking forward to visiting CFW next time I am in town. Oh and the new website looks great.

    Stay Strong,

    James Tatum

  6. Cody says:

    Marcie works as hard as anyone in the gym. Her dedication is paying off. Most guys in the 6am Strength & Conditioning class joke around that they don’t like working out with her because she lifts more than them. ha
    I am excited to have her here at CFW and can’t wait to see what she brings to our team in the spring. Keep killing it Marcie!

  7. Fletcher says:

    Great job Marcie. I’m glad to hear that one of my most dedicated clients is still scaring the boys! Haha

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