Community Week// Aug. 19- 24th// Free week of classes for family & friends!
Tie Dye Party
// Sat. Aug. 17 after Bootcamp
// Tie Dye the shirt yourself at the box
// Tie Dye supplies will be provided!
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 // 9:00-11:00am
Strength
(14 min)
Deadlift
10 Reps @ 65%
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
*Based off 90% of 1rm from 7/25
*Goal is as many unbroken reps as possible while
maintaining midline stability
Workout of the Day
For Time – 8 min Target
Each Set (10 min cap)
3 Rounds
15/12 Calorie Bike
12 Alt. DB Snatch @ 50/35 (40/25)
9 Burpee over Dumbbell
—Rest until 12:00—
For Time
45/36 Calorie Bike
36 Alt. DB Snatch
27 Burpee over Dumbbell
*Air Bike: Moderate push pace effort (75%+) for the first workout. The second workout you should slow down the pacing to a moderate level
*Alternating Dumbbell Snatch: The selected weight should be moderately light, where reps can be completed unbroken in part 1 and 1-2 sets in part 2.
*Burpee over dumbbell: Just be smooth and steady on both workouts. Going to fast will only hinder your ability to keep moving.
“Setting goals is the first step in turning the invisible into the visible.”
-Tony Robbins
