Thursday WOD – 120116

#CrossFittersDoingNothing

#CrossFittersDoingNothing

CYBER MONDAY DEAL!
Pre-pay your 2017 Membership and get 2 Months for FREE! Save up to $260! Click here!
Limited to first 10 Members who take advantage of this offer! Offer expires at 11:59pm on 11/30/2016.

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

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!

WORKOUT OF THE DAY

Wellness & Fitness
1. Handstand Skill Work

2. AMRAP 20
20/16 Calories Assault Bike
200′ KB OH + Suitcase Carry
20 Ring Rows

Performance
ENGINE
50:00 AMRAP @6
1000m Row
5 Seesaw Walks per side
50′ Stiff Leg Bear Crawl
20 High Knee Teapots (10/side)
20 Russian Barbell Twists