Monday WOD – 112414

Colin

Colin during the Final “WOD” at the Turkey Throwdown

Announcing our BLACK FRIDAY DEAL!
On-Ramp Gift Certificates for Friends and Family, $95 value for ONLY $20!! Give the gift of fitness this holiday season. Limited quantity available. Can only be used by new members! Only available Friday and Saturday!

Thanksgiving Schedule Update!
Weds Nov. 26th – 6:30pm class canceled! All other classes as regularly scheduled!
Thurs Nov. 27th – CLOSED! Happy Thanksgiving!
Fri Nov. 28th – 5:15am, 6am class and 7am Open Gym Canceled! All other classes as regularly scheduled!
Our Class Schedule Calendar is up to date.

WCCF Holiday Party and Potluck – Friday, December 12th, 6:00pm
RSVP here: https://www.facebook.com/events/366602326835239/

WORKOUT OF THE DAY

FYI- this is going to be a DELOAD and TESTING week!

Fitness
1. Power Clean: moderate triples. focus on technique

2. AMRAP 10:
2, 4, 6, 8, 10, 12, etc
Hang Power Clean 135/95#
Ring Dips

Performance
1. Power Clean: moderate triples. focus on technique

2. AMRAP 10:
2, 4, 6, 8, 10, 12, etc
Hang Power Clean 135/95#
Ring Dips

3. OTMx10
Even: L-Sit as long as possible
Odd: 3-8 Strict HSPU

4. 4×3 Power Snatch, TnG, 75%