Photo by Ashley Campbell
Thanksgiving Day WOD
//Thurs. Nov. 28th heats from 8am-10am
// Fri. Nov. 29th Open Gym 9am-11am
//More Details to come!
Hopper Week
// This is your chance to enter your favorite wod
for us to do as a gym! Enter your favorite wod at the front desk! Dallas and Brett will program a whole week of your wod picks. (Only 5 lucky wods will win!)
51 Christmas Party
//Sat. Dec. 7th at 6pm
// Potluck Link Coming Soon
// Bring the Whole Family!
// Join us for our Annual Reindeer Games!
Toy Drive
// Drop off toys in the container by the front desk or scan the QR code to donate.
// All donations support Kaw Nation’s Angel’s Tree
Sat. Nov. 16th Bootcamp // 8:00- 9:00am
Saturday Open Gym// 9:00am- 10:00am
Strength
(6 min)
Every 3 min for 2 Sets
2 Back Squats @ 90-95%
“Community Week Day 4”
Workout of the Day
For Time
(14 min cap)
Teams of 2 Relay
8 Rounds ( 4 Rounds Each)
10 Thrusters @ 95/ 65 (75/ 45)
10 Toes-to-Bar (Kipping Knee Raises)
*Switch after your partner completes one full round.
Leg Conditioning
(8 min cap)
200m (650 ft) Lunge
*Can be performed by lunging the 200m loop around the back
of the gym or 6 1/2 full lengths of the black mats from the bikes to
the back rig. Down & back equals 2.
“Start wherever you are and start small.”
-Rita Bailey
