New 51 Shaker Bottles for $15 at the front desk!
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 AND 4-6pm
// CLOSED Sat. Nov. 30th
Potluck Christmas Party
//Sat. Dec. 7th at 6pm
// Sign up Genius Link
// Bring the Whole Family!
// Join us for our Annual Reindeer Games!
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!)
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
Bar Muscle-ups – Week 7
5 Rounds
10 min
90 seconds on/ 30 seconds off
Option 1:
7 Burpees into Max Bar Muscle-ups in the remaining time.
Option 2:
6 Burpees into Max kipping chest-to-bar pull-ups,
kipping pull-ups, or ring rows in the remaining time.
Workout of the Day
3 sets
4 min AMRAP
6/5 Calorie Bike
3 Box Jumps @ 30”/ 24” (24”/20”)
1 Power Snatch @135/95 (115/ 75)
*Rest 2 minutes between sets.
**At the start of each new AMRAP, start at the top with 6/5 calorie bike
“Courage is not having the strength to go on, it’s going on when you don’t have the strength.”
-Theodore Roosevelt
