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 Front Squats @ 65-70%
3 Seated Box Jumps after each set AHAP
—Rest 2 min between sets—
Workout of the Day
For Time(11 min Target)
7 Rounds
10/8 Calorie Bike
1 Rope Climb (or 3 Strict Pull-ups)
10 Box Jump Overs @ 24/20
1 Rope Climb
*Goal is to hold a consistent push-pace effort across rounds.
*Bike: We are seeking a moderate push pace effort (75%) Goal is under 40 seconds
*Rope Climb: Choose a rope climb version you feel proficient with
*Box Jump Overs: Be very careful at this station and focus on being steady
“There is no shortcut. It takes time to create a better, stronger version of yourself.”
-Unknown
