Monday WOD – 121415

Ladies

Ladies at the WCCF Holiday Party!

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!

WORKOUT OF THE DAY

Fitness
1. Back Squat: 3×5 across. Add 5# to last week.

2. 4 Rounds, each timed:
30 Wallballs 20/14
60 Double Unders
Rest 2:00 between.

Performance
Programming Update for Performance Athletes! We are now about 11 weeks out from the 2016 Open. Our programming is going to move away from absolute strength work, aerobic base building, and skill practice. We are moving headlong into build muscle endurance, volume of gymnastics under fatigue, and our lactic thresholds. Our Recovery work is more important than ever during this time of year, so make the time for effective warm ups, cool downs, stretching, sleep and CARBS.

WEIGHTLIFTING:
1. 3-position Snatch – EMOMx6

CLASS:
1. Back squat: 5×5 across

2. 5 Rounds, each timed:
30 UB Wallballs 20/14
60 Double Unders
Rest 2:00 between.

STRENGTH:
1. Strict Press: 5×1 across

2. 4 Rounds:
10 Bent Over BB Row
8 Strict TTB
ME Banded Tricep Pushdown
15 Hip+ Back Extensions
15 Banded Face Pulls