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!
Hero WOD Bio: “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009.
Workout of the Day
Hero WOD “The Seven”
For Time
7 Rds
7 Handstand Push-ups (Modified HSPU)
7 Thrusters @ 135/95 (115/75)
7 Knees-to-Elbow (Knee Raises)
7 Deadlifts @245/165 (185/125)
7 Burpees
7 Kettlebell Swings @70/53 (53/35)
7 Pull-ups (Ring Rows)
“The Seven” is meant to be a long, brutal workout that challenges your mental toughness alongside your physical fitness.
*The load should feel moderate, but not so heavy that you can’t go unbroken on the barbell movements.
*Scale the gymnastics movements so you can do unbroken sets of 7 reps.
Times for “The Seven”
– Beginner: 40-49 minutes
– Intermediate: 33-39 minutes
– Advanced: 25-32 minutes
“Our debt to the heroic men and valiant women in the service of our country can never be repaid. They have earned our undying gratitude. America will never forget their sacrifices.”
-Harry S. Truman
