Saturday WOD – 110516

Coach is turning 31...

Coach is turning 31…

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!

ANNOUNCING PRE-ORDERS FOR BASEBALL TEES!
These are unisex baseball tees aka raglan tees with 3/4 sleeves. Next Level Tri-blend sizes are XS-3XL.
Price is $28!! Let us know Color and Size to PRE-ORDER yours today!
We are not going to be ordering a huge stock of sizes above what people pre-order. So if you want to guarantee you get the size and color you want, pre-order by TODAY!

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/.

Wellness & Fitness
With a Partner, for time:
50 Thrusters
50 Burpees
40 Power Snatches
40 Burpees
30 Clean & Jerks
30 Burpees

W: 65/45, 75/55, 95/65
F: 75/55, 95/65, 115/80
P: 95/65, 115/80, 135/95

Performance
WL
1. Pause Snatch: 7×1
3sec pause at knee, 3 sec pause in catch

2. Pause Clean & Jerk: 7×1
3sec pause at knee, 3 sec pause in jerk catch

METCON
With a Partner, for time:
50 Thrusters
50 Burpees
40 Power Snatches
40 Burpees
30 Clean & Jerks
30 Burpees

W: 65/45, 75/55, 95/65
F: 75/55, 95/65, 115/80
P: 95/65, 115/80, 135/95