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
5 Clean & Jerk Every 1:45 for 7 sets
(11:15)
*Weight should be 50% of 1RM + 5 lbs.
*All reps should be completed as singles.
Aim to complete 1 rep every 3-5 seconds.
Workout of the Day
For Time- Target Time- 15 min
(18 min cap)
50 Abmat Sit-ups
25 Bench Press @135/95 (95/65)
50 Toes-to-Bar (Kipping Leg Raises)
25 Bench Press
50 Abmat Sit-ups
25 Bench Press
*Create a steady breathing pattern to avoid early cramping in your core.
*Abmat Situps: Be explosive with your arms to help assist the already fatigue core.
*Bench Press: Choose a weight you can move 10 unbroken reps fresh; be smart breaking up your reps early not burn yourself out.
*Toes-to-Bar: Choose a repeatable, manageable rep scheme
“It’s not too late to begin again.”
-Unknown
