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 *
*WOD will be provided 7/5/24*
//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!
Strength
(15 min)
5 sets
5 Front Squats @ 65%
3 Standing Broad Jumps
—Rest 2 min between sets—
Workout of the Day
Every 6 min for 18 min
(For a Total of 3 sets)
2 Rounds
15 Wall balls @ 20/14 (14/10)
30 Double Unders (Singles)
15/12 Calorie Row
30 Double Unders
*Target Time: 4:00- 4:45 per set
*Wall balls: Athletes should consistently choose a weight to complete 15 reps unbroken.
*Row: Pace should be 80% and the goal is 50 seconds or less.
*Double Unders: Unbroken is the goal for every round.
*Log your results in Beyond the Whiteboard.
“A little progress each day adds up to big results.”
-Unknown
