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
(9 mins)
1:30 for 6 Sets
2 Deadlifts @ 80%
Workout of the Day
(15 mins)
Every 5 mins for 3 Sets
2 Rounds
15/12 Calorie Bike
10 Deadlifts @ 225/ 155 (185/ 105)
5 Burpee Box Jump Overs @ 24″/ 20″
Optional 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.
“Push yourself because no one else is going to do it for you.”
-Unknown
