Saturday WOD – 112914

Balls!

Balls!

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 UNTIL MONDAY!

Thanksgiving Schedule Update!
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

Fitness
“Cindy” – last performed 5/7/13.
As many rounds and reps as possible in 20 minutes:
5 pull-ups
10 push-ups
15 air squats

Performance
1. Snatch: up to 80%

2. Clean & Jerk: up to 80%

3. Metcon
“Cindy” – last performed 5/7/13.
As many rounds and reps as possible in 20 minutes:
5 pull-ups
10 push-ups
15 air squats