Photo by Ashley Campbell
Thanksgiving Day Team WOD
//Thurs. Nov. 28th heats from 8am-10am
// Teams of 2
//Reserve your heat time: Sign up Genius Link
// Fri. Nov. 29th Open Gym 9am-11am
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. 23rd Bootcamp // 8:00- 9:00am
Saturday Open Gym// 9:00am- 10:00am
Bar Muscle-ups
Week 6
EMOM for 8 min
Odd: See Below Options
Even: 30 secs Hollow Hold
Option 1: 4-6 Bar MUs
Option 2: 5-7 Chest-to-Pull-ups
Option 3: 9-12 Ring Rows
Workout of the Day
For Time (20 min cap)
10 Wall Balls @ 20/14 (14/10)
5 Burpee Box Jump Overs @ 24″/ 20″
-Rest 1:00-
20 Wall Balls
10 Burpee Box Jump Overs
-Rest 1:30-
30 Wall Balls
15 Burpee Box Jump Overs
-Rest 2:00-
40 Wall Balls
20 Burpee Box Jump Overs
“Go the extra mile, it’s never crowded.”
-Unknown
