Thanksgiving with the Heroes 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
Strength
(12 min)
5 Hang Squat Clean + 5 Push Press
4 Hang Squat Clean + 4 Push Press
3 Hang Squat Clean + 3 Push Press
2 Hang Squat Clean + 2 Push Press
1 Hang Squat Clean + 1 Push Press
*Increase in weight each set, as long as form allows.
Workout of the Day
For Time (14 min cap)
5 Rounds
50 Double Unders (Singles)
10 Double DB Hang Clean @ 50s/ 35s (40s/ 25s)
10 Dumbbell Bench Press @ 50s/ 35s (40s/ 25s)
*Goal is to choose a weight that allows you to move
unbroken on the DB movements.
“If you don’t fall, how are you going to know what getting up is like?”
—Steph Curry
