Photo by Ashley Campbell
Potluck Christmas Party
//Sat. Dec. 7th at 6pm
// Sign up Genius Link
// Bring the Whole Family!
// Join us for our Annual Reindeer Games!
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!
Hopper Week
//Week of Dec. 9th
// You have chosen the wods for the week!
// Excited to see what’s in store!
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 (5 min)
Test Day
2 min AMRAP for Max Reps
Option 1: Bar Muscle-ups
Option 2: Kipping Chest-to-Bar Pull-ups
or Kipping Pull-ups
Option 3: Ring Rows
Workout of the Day
(21 min cap)
4 Sets
12 V-ups
6 Bar Muscle-ups (12 C2B or Pull-ups)
6 Squat Snatch @ 135/ 95 (115/ 85)
12 V-ups
-Rest 1:1 Between Sets-
“Go the extra mile. It’s never crowded.”
-Unknown
