Tuesday WOD – 112216

Pre-Teens & Teens Class

Pre-Teens & Teens Class

THANKSGIVING SCHEDULE
Wednesday – Last class at 5:30pm
Thursday – CLOSED! WOD: Run 5K! Join us for the Fairhaven Turkey Trot! You can register here!
Black Friday – Classes at 8:30 and 9:30am ONLY!

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!

Wellness
1. Back Squat: 10-8-6-6-6
2. Front Squat: 5-5-5-5

3. AMRAP 3
10 Wallballs 14/10
30 Single Unders
Rest 90 seconds
AMRAP 3
15 Wallballs 14/10
45 Single Unders
Rest 90 seconds
AMRAP 3
20 Wallballs 14/10
60 Single Unders

Fitness
1. Back Squat: 10@60%, 8@65%, 6@70%, 6@75%, 6@80%
2. Front Squat: 5@60%, 5@70%, 2×5@75%

3. AMRAP 3
10 Wallballs 20/14
20 Double Unders
Rest 90 seconds
AMRAP 3
15 Wallballs 20/14
30 Double Unders
Rest 90 seconds
AMRAP 3
20 Wallballs 20/14
40 Double Unders

Performance
WL
Power Clean: 5×3 TnG EMOM climbing

STRENGTH
1. Back Squat: 10@60%, 8@65%, 6@70%, 6@75%, 6@80%
2. Front Squat: 5@60%, 5@70%, 2×5@75%

METCON
AMRAP 3
10 Wallballs 20/14
20 Double Unders
Rest 90 seconds
AMRAP 3
15 Wallballs 20/14
30 Double Unders
Rest 90 seconds
AMRAP 3
20 Wallballs 20/14
40 Double Unders

ENGINE
7 Rounds @ easy pace
10 Cal AAB
10 GHD Situps