What Is Fitness?
November 18, 2021If someone were to ask you to define fitness, how would you respond? Depending on your upbringing and previous physical... Read More →
Categories for Uncategorized
Cardio Won’t Kill Your Gains
November 11, 2021At its core, CrossFit is a general fitness program and, as such, makes regular use of conditioning in its implementation.... Read More →
How To Effectively Implement Additional Training Sessions
November 4, 2021If you have been a CrossFitter for any substantial length of time, you have likely come across the concept of... Read More →
Our Updated InBody Schedule
October 28, 2021As you may have noticed, we are in the middle of our quarter four InBody season, and we are also... Read More →
Why You’re Scared Of The Echo Bike (And Why You Shouldn’t Be)
October 18, 2021It is difficult to find a piece of fitness equipment that is more universally dreaded than the infamous echo bike.... Read More →
Deadlifts Aren’t Bad For Your Back
October 7, 2021Few movements have received as bad a reputation as the deadlift. What is, in all actuality, an excellent developer of... Read More →
Why Your Coach Won’t Stop Talking About Consistency
September 24, 2021As an athlete, you have likely heard the term ‘consistency’ repeated a number of times by our coaches. Why is... Read More →
Being A Great Member Does Not Mean Being An Elite Athlete
September 14, 2021If you are a new member, or just new to fitness in general, chances are you have goals for yourself... Read More →
Differentiating Between Pain And Soreness
September 3, 2021If you have trained for any extended period of time, you have likely at times experienced some sort of discomfort... Read More →
How To Bring A Friend To Class
August 27, 2021Chances are that while struggling to stay alive during a workout, the thought occurred to you, “My friend would love... Read More →
Your Metabolism Isn’t Slowing (You) Down
August 18, 2021If you were to ask a random stranger if it is easy to improve fitness, they would likely answer no... Read More →
Is CrossFit Really For Everyone?
August 5, 2021It is not uncommon to see CrossFit touted in marketing as a fitness program that is for any and everyone,... Read More →
Good Stress vs. Bad Stress
July 29, 2021Is all stress bad stress? Is all stress good stress? Well, the answer to both of those questions is no.... Read More →
When Should You Test A Rep Max?
July 22, 2021Strength training is a core part of our program because we feel that it is one of the most simple... Read More →
How To Effectively Utilize The Warm Up Clock
July 15, 2021At Warrior CrossFit Muscatine, we value the practice and progression of a wide variety of skills. However, it is difficult... Read More →
Take Control Of Your Nutrition With These Simple Steps
July 7, 2021Nowadays, it is common knowledge that nutrition plays a much more significant role in body composition than training does. Unfortunately,... Read More →
Benefits of Sauna Use
June 30, 2021As you may have noticed, our gym is now outfitted with an oversized barrel, and included with your membership is... Read More →
How Recording Yourself Can Improve Your Fitness
June 23, 2021Technique takes years to master, and it’s not only for those new to CrossFit. Seasoned veterans must also give regular... Read More →
Build A Healthy Relationship With The Scoreboard
June 16, 2021Are you self conscious about entering your score in SugarWOD? Does seeing other’s results make you anxious that they may... Read More →
Developing A Team Mentality
June 9, 2021What would you say sets CrossFit apart from other fitness programs? Many would attribute it to the community, and perhaps... Read More →
The Benefits of Accessory Work
June 2, 2021In a general fitness program that strongly emphasizes foundational, compound movements it can be difficult to see the value of... Read More →
Two Simple Steps To Become A Better Runner
May 26, 2021Memorial day is less than a week away, and you know what that means; lots of pull ups, push ups,... Read More →
Steps You Can Take To Manage Your Pain
May 19, 2021As you already know, this past Saturday Dr. Dave hosted his seminar focused around pain, rehabilitation, and recovery. Needless to... Read More →
Our New Training Block and Why You Should Attend Dr. Dave’s Seminar
May 10, 2021Hello fit fam! As you may already know, we’ve wrapped up our previous training block and are currently starting the... Read More →
You Need A New Belief System
March 24, 2021There is nothing you’re facing that those succeeding haven’t gone through or are working through. Your mindset is the most... Read More →
Consistency Is The Magic Pill To Your Health & Fitness Goals
March 23, 2021Consistency is KEY to success. It requires dedication, will power, and action. Consistency means recommitting to your goals each and... Read More →
WCFM 4 Week Nutrition Course
January 4, 2021JOIN THE LAZY MACROS CHALLENGE (#800gCHALLENGE® + PROTEIN) WHAT IS IT? This challenge was designed by OptimizeMe Nutrition and focuses... Read More →
3rd WCFM Intramural Open!
September 8, 2019If you haven’t heard, the CrossFit season will be changing up a bit this year by moving to the fall.... Read More →
Monday 12/26/16
February 8, 2017 Leave your thoughtsStrength: EMOM 12- 2 Touch n Go Squat Cleans Scale: 2 Front Squats (work to a max) Skill: 4 Rounds-... Read More →
Tuesday 8/23/16
February 8, 2017 Leave your thoughtsStrength Every 30 Seconds for 10 Minutes- 1 Turkish Get Up (up and down,switch sides each round) WOD Partner Up!... Read More →
Wednesday 8/24/16
February 8, 2017 Leave your thoughtsStrength/Skill Work to a max for the complex- Hang Squat Clean+Front Squat+Jerk 30 Total Pistols WOD 18 Minute AMRAP 15... Read More →
Thursday 8/25/16
February 8, 2017 Leave your thoughtsWith a Running Clock 0-7 Establish a 3RM Front Squat 7-14 Establish a 1RM Clean & Jerk 14-21 AMRAP Run... Read More →
Friday 8/26/16
February 8, 2017 Leave your thoughtsStrength Hang Snatch (below knee)-1 RM WOD 16 Minutes (alternate with a Parnter) Row For Calories 5m Handstand walk+ Max... Read More →
Monday, 8/29/16
February 8, 2017 Leave your thoughtsWeightlifting Technique Day -Position Drills -Mobility -Heavy Single Snatch WOD “Karen” 150 Wall Balls 20/14
Tuesday 8/30/16
February 8, 2017 Leave your thoughts6x 1 Squat Clean+5 Front Squats @75% or higher WOD 18 Min ALT Minutes Even: Bear Crawl 40m ODD: 6... Read More →
Wednesday, 8/31/16
February 8, 2017 Leave your thoughtsMax out on the complex. 1 Power Clean+1 Push Press+3 Jerks 5 Rounds For Time 250m Row 30 DU’s 30... Read More →
Thursday, 9/1/16
February 8, 2017 Leave your thoughtsStrength Max Hang Snatch + OHS WOD 4 rounds 10 c2b pull ups 10 deadlifts @ 225/155 200m run *Rx=... Read More →
Friday, 8/2/16
February 8, 2017 Leave your thoughtsStrength Work To a Max For the Complex- 1 Hang Squat Clean+ 2 Lunges+ 1 Jerk WOD Partner Up! 5... Read More →
Tuesday 9/6/16
February 8, 2017 Leave your thoughtsStrength: Alternating Minutes for 18 Min Even: Work to a 3RM back Squat Odd: 3 Muscle Ups WOD 6 Minute... Read More →
Wednesday 9/7/16
February 8, 2017 Leave your thoughtsStrength: Hang Squat Snatch+ Overhead Squat 10×1 WOD ALT EMOM 18 Minutes Even: 4 Deadlifts 245/165 Odd: 14 Wall Balls... Read More →
Thursday 9/8/16
February 8, 2017 Leave your thoughtsWith a Running Clock 0-6 Minutes : 50-40-30-20-10 Double Unders & Situps 8-14: 3 Rep Max Push Press 16-22: 5m... Read More →
Friday 9/9/16
February 8, 2017 Leave your thoughtsStrength: Hang Squat Clean+2 Lunges+ Push Press- Max Out WOD Partner UP! 100 Curtis P’s For Time 115/75lbs
Saturday 9/10/16
February 8, 2017 Leave your thoughtsOPEN GYM 8:00- Noon WOD #1. 4 Rounds Each For Time 800m Run WOD #2. 10 Min AMRAP 10 Power... Read More →
Monday 9/12/16
February 8, 2017 Leave your thoughtsStrength: Work to a heavy set of 5 Back squat (no grinding, every rep should be smooth) Demo Video of... Read More →
Tuesday 9/13/16
February 8, 2017 Leave your thoughtsStrength: Bench Press- 5 Rep “Technical” Max WOD 4 Rounds For Time Run 400m 30 Sit Ups 20 Box Jumps... Read More →
Thursday 9/15/16
February 8, 2017 Leave your thoughtsStrength EMOM 10 3 Clean Pulls @90-100% WOD 5 RFT 200m Buddy Run 10 Curtis P’s 95/55 Each Round the... Read More →
Friday 9/16/16
February 8, 2017 Leave your thoughtsStrength: Every 2 Min for 12 Min 6 Push Press @65% WOD 100 Sit Ups 90 Air Squats 80 KB... Read More →
Sunday 9/18/16
February 8, 2017 Leave your thoughts[wpvideo A01mXNU9] Rest Day Alright, we are just a little under 2 weeks away from the payment method switch. If... Read More →