Gift of Fitness
// Our Christmas Giveaway is Back!
// Give the gift of fitness to your family & friends
// One FREE month Unlimited classes
// Get your cards at the front desk!
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
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00- 10:00am
Holiday Hours
//Dec 24th: 12 Days of Christmas WOD (8am, 9am, and 10am heats)
//25th: Closed ***Merry Christmas!***
//26th: Open Gym 9-11am and 4-6pm
//27th: Resume Class Schedule
//28th Sat. Bootcamp 8:00am & Open Gym 9:00-10:00am
Gymnastic Skills
(8 min)
Option 1: Zombie Rope Climbs
Option 2: Practice Different foot holds and work on
improving your descent technique
Option 3: Practice Legless and/ or L-Sit
Workout of the Day
Every 5 min for 25 min
(5 sets)
200m Run*
20 Hang Power Cleans @ 115/ 80 (95/ 65)
200m Run*
*Sub 10 x 50 ft. Shuttle Runs if needed
*NO rowing today!
“You have to expect great things of yourself before you can do them.”
-Michael Jordan
