Friday WOD – 111816

Referral Program

OUR HOLIDAY MEMBER REFERRAL PROGRAM IS BACK!
‘Tis the Season to put on extra weight and get out of shape, so now is the perfect time to bring in your Friends, Family, and Coworkers! When someone you refer completes the On-Ramp and enrolls in one of our Memberships, you will receive 50% off your Membership Rate for the next month! Just think, all you have to do is bring in your 24 closest friends and you can get a free membership for a year!

THANKSGIVING DAY WOD
I am announcing the WOD for Turkey Day, NOW: Run 5k for time! The gym will be closed. Instead, as many of you as are willing and able should meet us at Cushman Park at 8am for the Fairhaven Turkey Trot! And bring your whole family! It’s only $20 to sign up in advance and proceeds help support local food pantries! Find out more and Register at http://www.fairhaventurkeytrot.com/.

WCCF HOLIDAY PARTY – DEC 10th 5:30pm @ HEDBLOM HOUSEHOLD
RSVP here: https://www.facebook.com/events/1824390417806124/

Wellness
1. Back Squat: 10-8-8-8
2. Front Squat: 5-5-5-5

3. 4 Rounds for time:
60′ Broad Jumps
20 Plate Jumps
20 Jumping Lunges
Rest 1:00

Fitness
1. Back Squat: 10@60%, 8@65%, 8@70%, 8@75%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

3. 5 Rounds for time:
60′ Broad Jumps
20 Plate Jumps
20 Jumping Lunges
Rest 1:00
​​​​​​​* Wear a 20# weight vest.

Performance
STRENGTH
1. Back Squat: 10@60%, 8@65%, 8@70%, 8@75%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

METCON
4 Rounds for time:
60′ Broad Jumps
20 Plate Jumps
20 Jumping Lunges
Rest 1:00

GYMNASTICS
HSPU Complex 161104
5 sets:
1 Wall Walk
5 Sec HS Hold then perform 3 -5 Strict HS Push ups
rest 60 secs between sets.
5th Set: MAX EFFORT HSPU

ACCESSORY
5 Rounds:
20 sec HS Hold on DBs (Heels to the Wall)
Max Ring Push ups