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 Shoulder Press @65%
5 Bent over Barbell Row
—Rest 2 min between sets—
Workout of the Day
For Time (10 min Target)
1-2-3-4-5-6-7-8-9-10
Power Snatch @ 115/ 80 (95/ 65)
Burpee over Bar
*Snatch: Weight selected should be moderately light (65%)
and you should be able to hit 5+ reps without breaking down in form.
*Burpees: Pacing needs to be steady and not pushed to where
you don’t need a long time to recover before lifting the bar.
*Log your results in Beyond the Whiteboard
“Self-discipline is the ability to make yourself do what you should do,
when you should do it, whether you feel like it or not.”
-Elbert Hubbard
