Wednesday WOD – 112614

Josh

Josh

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

Fitness
1. Push Jerk: 1RM

2. Row 5000m

Performance
1. Jerk: 1RM

2. Row 5000m

3a. 4×15 Hollow Rocks – rest 60s
3b. 4×10 Evil Wheels – rest 60s

4. GOAT Work