Wednesday WOD – 121615



Gifts to Give
Gifts to Give is providing Clothing as Gifts to 125 Families in the area this holiday season and they are in desperate need for donations. They are currently in need of clothing for all ages from 2T up to 18, including mittens and winter jackets. To see a full list of what they need: visit here. We will have a donation bin in the gym for the next couple weeks.

Current Offers
Member Referral Program – Save 50% when your Referral Signs-up for a Membership!
Pre-Pay 2016 – Save 10% by Paying for 6 or 12 months by 12/31!
Save 15% Off All Personal Training Packages – Now Through 12/24!


1. Bench Press: 3×5 across – add 2.5# to last week

2. 4 Rounds for time:
21 Calorie Row
15 Ring Dips (Scaled: Push-ups)
9 Double KB Swing 53/35

1. Active Recovery: 30-60 minutes of Bike, Swim or Row. If you row, get up and walk every few minutes.

2. Mobility and Self Care: Upper Body: Focus on your shoulders, upper back and lats. Lower Body: Low back and hip.