Friday, December 23rd

Bench Press 8-8-8-8\@70% 1RM

Barbell Row 8-8-8-8\@70% 1RM

then,

3 Rounds for time of:

400m Run

20-Ring Dips

20/Arm-Renegade Rows (25’s/15’s)

*This Saturday will be our free Christmas Eve WOD, The 12 Days of Christmas, at 10:00am at The Ville. All other classes are cancelled at both locations.  We will have a beginners optional wod as well so bring a friend!

*Personal Training, Elements, and Massage Gift Certificates now available for the Holidays!

*Our 2nd Annual Pre Open in house competition will start January 1st so get ready! RX Men, RX Women, scaled, and masters (50+) divisions. More details to come.

*The next Strength Program will start January 7th. For more information email Eric at: Fallscitystrength\@gmail.com.

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar will Dawn from Sports Nutrition 2 Go in Cincinnati. Metabolic Testing will be offered before and after the seminar as well!