Photo by Ashley Campbell
New Class Times
// Starting Week of Nov. 4th
// NEW afternoon class times 4:30pm and 5:30pm
// Sat. Open Gym will be from 9:00am- 10:00am
Community Week
// Week of Nov. 11- 15th
//Bring a friend for a free week trial!
Veterans Day WOD
// Hero WOD “Chad” in honor of Veteran’s Day
Prayer Night to follow at 6:30pm
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. 9th Bootcamp // 8:00- 9:00am
Saturday Open Gym// 9:00am- 10:00am
Strength
(10 min)
Every 2:45 for 3 Sets
3 Back Squats @ 85-90%
Workout of the Day
18 min AMRAP
Teams of 2
Partner 1:
10 Burpee Box Jump Overs @ 24″/ 20″ (20″)
10 Toes-to-Bar (Kipping Leg Raises)
10 Push Press @ 75/ 55 ( 65/ 45)
Partner 2:
Row for Cals at a Recovery Pace
*Switch after partner competes 1 full round.
*Select a weight that allows the athlete
to move quick and unbroken through
the push press, while not switching to a push jerk.
“The key to success is to start before you are ready.”
-Unknown
