Saturday WOD – 123116

copy-of-get-fit-2

NEW YEARS SCHEDULE!
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
With a Partner, for time:
80-60-40-20 KB Snatches 35/26
60-40-20-10 Push-ups
120-100-80-60 Air Squats
20-16-14-12 Rope Pulls

Fitness
With a Partner, for time:
80-60-40-20 KB Snatches 53/35
60-40-20-10 Pushups
120-100-80-60 Air Squats
10-8-6-4 Rope Climbs

Performance

WL – LAST MAX OUT SESH of 2016!
1. 20min to Establish a 1RM Snatch

2. 20min to Establish a 1RM Clean & Jerk

METCON
With a Partner, for time:
80-60-40-20 KB Snatches 53/35
40-30-20-10 Strict Ring Dips
120-100-80-60 Air Squats
10-8-6-4 Rope Climbs (one rep each must be legless each round)