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Hero WOD “DT” Bio: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
4th of July WOD
//Heats will run from 8am-10am
// Hero WOD “The Seven”
//Sign up for your heat time on Sign up Genius!
Holiday Hours
//Fri. July 5th// Open Gym Only 9:00 am-11:00 am
//Sat. July 6th// Closed
//Mon. July 8th // Resume Regular Class Schedule
Midwest Fall Classic 2024
// Sat. Sept. 28th from 8am- 5pm
// Teams of 2
// Registration is LIVE on Competition Corner
// We need volunteers! Click here to help out!
Saturday Bootcamp// 8:00-9:00am
Saturday Open Gym // 9:00- 11:00 am
Strength
(12 min)
Power Clean
Heavy 3 Rep
then,
Heavy 2 Rep
then,
3 Sets of 1 Heavy Single*
*Build to 85-90%
Workout of the Day
For Time (12 min Target)
30 Pull-ups (Ring Rows/ Banded Strict)
3 Rounds of “DT” @ 155/ 105 (115/ 85)
20 Pull-ups
2 Rounds of “DT”
10 Pull-ups
1 Round of “DT”
*1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*Choose a pull-up variation you can complete at least 5 reps at a time.
*Choose a weight you could go unbroken on the shoulder to overhead.
“Heroes are ordinary people who make themselves extraordinary.”
-Gerard Way
