Photo by Ashley Campbell
New Class Times
// Starting Week of Nov. 4th
// NEW afternoon class times 4:30pm and 5:30pm
// Friday classes are still at 4pm and 5pm!
// 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
**Friday afternoons will have classes at 4pm & 5pm**
Strength
(10 min)
Every 2:45 for 3 Sets
3 Deadlifts @85-90%
Workout of the Day
9 min AMRAP
Round 1: 3 Power Cleans @ 155/ 105 (115/ 80) + 1 Wall Walk
Round 2: 3 Power Cleans + 2 Wall Walks
Round 3: 3 Power Cleans + 3 Wall Walks
Round 4: 6 Power Cleans + 4 Wall Walks
Round 5: 6 Power Cleans + 5 Wall Walks
Round 6: 6 Power Cleans + 6 Wall Walks
Round 7: 9 Power Cleans + 7 Wall Walks
*Repeat from October 20th, 2023
*The workout continues increasing in this manner
until the time is up.
Finisher:
(8 min cap)
5 Rounds
20 Barbell Curls @ 45/35
10 Push-ups
30 seconds Plank
“Build a strong mindset, the body will follow.”
-Unknown
