Friday WOD – 123016

Justin

Justin

5AM CANCELED! Gym will open at 6am!

NEW YEARS SCHEDULE!
Friday, Dec. 30th – 5:30pm is ON!
Saturday, Dec. 31st – Regular Schedule
Sunday, Jan. 1st – CLOSED
Monday, Jan. 2nd – 8:30 & 9:30am Classes ONLY!

2017 SCHEDULE CHANGES
Morning:
6am Thursday morning is being removed from the weekly schedule until such time that there are a consistent group of people who want to attend class at that day/time.

Thursday mornings the gym will open at 8:00am for Open Gym and the first class will be 8:30am.

We are adding an additional hour of Open Gym from 9:30-10:30am Monday through Friday.

Afternoon:
Open Gym will begin at 3:30pm instead of 3pm.
Monday and Thursday 4:30pm Classes will now be regular one hour CrossFit classes.

Saturday 8am: This will now be a regular hour length CrossFit class.

Sundays:
GOAT Session from 9-10:30am. This class is run “open gym style” and is available to anyone with a class membership. It is an opportunity to work on weaknesses, practice skills, or make up a missed workout from the week.

Membership Changes:
CrossFit Lite will no longer be offered. After much discussion, we have determined that our community has evolved beyond this class type. We love seeing everyone developing their skills with gymnastics and weightlifting!

Reminder:
Open Gym access is available to those with the Open Gym Add-on to their Class Membership or for those with Open Gym Only memberships.

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
1. Back Squat: 5-5-2-3-1
2. Front Squat: 5-4-4-4

3. 4 RFT:
10 Front Rack Reverse Lunges 75/55
80 Single Unders

Fitness
1. Back Squat: 5@70%, 5@80%, 2@85%, 3@90%, 1@100%
2. Front Squat: 5@65%, 4@75%, 4@80%, 4@85%

3. 4 RFT:
10 Front Rack Reverse Lunges 95/65
40 Double Unders

Performance
STRENGTH
1. Back Squat: 5@70%, 5@80%, 2@85%, 3@90%, 1@100%
2. Front Squat: 5@65%, 4@75%, 4@80%, 4@85%

METCON
4 RFT:
10 Front Rack Reverse Lunges 115/85
60 Double Unders

GYMNASTICS
1. Kick Up Drill Version 2: 10 attempts
2. Strict HSPU (Back to Wall): 10 reps x 5 rounds (2 min rest btw rounds)
3. Angled Wall Holds: 45 sec holds x 3 rounds (as much rest as needed btw rounds)
4. Alligator Rolls: 7 each direction x 4 rounds (45 sec rest btw rounds)
5. Downward Dog Quarter Pirouette Drill: 2 full revolutions in each direction x 2 rounds (as much time as needed btw rounds)

STRETCH
1. Bridge W/ Box: 10 sec hold x 3 rounds
2. Side Splits: 1 min hold on each leg x 2 rounds (switch legs each round)