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
Back Squats (14 min)
10 Reps @ 65%
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
*Based on 90% of 1rm from 7/25
*Goal is as many reps as possible but do not
go to failure or compromise form
Workout of the Day
14 min AMRAP
7 Handstand Push-ups (Modified HSPU)
7 Box Jumps @ 30/24 (24/20)
7 Chest-to-Bar Pull-ups (Pull-ups/ Ring Rows)
14 Wall balls @ 20/14 (14/ 10)
*Goal is to complete a round every 2-2:30 min
*Kipping HSPU: Goal is at least 5 in a row or ideally all unbroken
*Box Jumps: Pacing should be smooth and steady while being cautious of the higher box.
*Chest to Bar Pull Ups: Unbroken would be great, but if you need to, break into 2 quick sets.
*Wall balls: Choose a weight to complete unbroken sets consistently.
“Fit is not a destination, it’s a way of life.”
-Unknown
