Congrats to Sean and Elizabeth! We are so excited to walk
alongside you during your adoption journey!
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
Workout of the Day
For Time (13 min Target)
4 Rounds
100 Double Unders (Singles)
20 Toes-to-Bar (Kipping Knees to Chest)
10 Back Squats @ 185/ 125 (155/ 105)
*Back Squats from the floor
*Stimulus for todays workout is moderate push pace effort.
*Try to hold a consistent pace and sets across the entire workout.
*Double Unders: 1-3 sets is the goal across all sets.
*Toes to bar: Either break into quick sets of 5 (minimum),
or try to complete a large set and finish off with smaller chunks to chip away.
*Back Squats: Weight needs to be 55% or less of 1RM Back Squat,
where you can move smooth and steady without hesitation.
Gymnastics Skills
(13 min)
Level 1: Zombie Rope Climbs
Level 2: Rope Climbs
Level 3: Legless Rope Climbs
8min EMOM
Odd: 1-3 Rope Climbs at your level above
Even: 30 second Superman Hold
“Some people want it to happen, some people wish it would happen, others make it happen.”
-Unknown
