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
(15 min)
3 Sets
8 Shoulder Press @ 65-70%
12 Ring Rows
—Rest 2 min between sets—
Workout of the Day
For Time (11 min Target)
Row 400m
50ft Handstand Walk (4 Wall Walks)
Row 600m
75ft. Handstand Walk (6 Wall Walks)
Row 800m
50ft Handstand Walk (4 Wall Walks)
“The hardest thing about exercise is to start doing it.
Once you are doing exercise regularly, the hardest thing is to stop it.”
-Unknown
