Congrats to Kaitlyn, Macie, and Alex on crushing the wods at the Bison Games last weekend! Proud of you ladies!
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
Every 2 min for 12 min
3 Front Squats
*80-85% of Heavy Rep from
5/22/24 or 90% of 1RM Max
Workout of the Day
AMRAP in 15 min
2-4-6-8-10-12…
DB Box Step-ups w/ 50/ 35 (40/ 25)
Toes-to-Bar (Kipping Knees to Chest)***
*Box Height is 24″/20″
*Pick a weight that allows you to move continuously
throughout the wod.
*Knees to Chest- We want to establish a controlled rhythmic
kip swing that allows us to get our knees as high as possible on each rep.
***Click on the Knees to Chest link above for demo & begin at the 0:55 mark
*Log your results on Beyond the Whiteboard
“Find a way, not an excuse.”
-Unknown
