We are excited to announce our 51 team, Lorena, Joe, Lindsey, and Mike! They are compete this week in the 2024 Masters CrossFit Games in Alabama & we’re excited to cheer them on!
Labor Day Community WOD
// Mon. Sept.2nd from 8:00am-10:00am
// Teams of 2
// “Bull” Hero Team WOD *Details on link below
//Click here for Sign up Genius Link
Midwest Fall Classic 2024
// 3rd WOD has been released!
// Sat. Sept. 28th from 8am- 5pm
// Teams of 2
// Masters, Scaled, & Rxd
// Registration is LIVE on Competition Corner
// We need volunteers! Click here to help out!
// Click here for list of movements plus WODs 1, 2, & 3
// DEADLINE to sign up is Sun. Sept. 8th!!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym // 9:00-11:00am
Strength
4 Power Clean & Jerk
Every 1:30 for 8 sets
(12 min Working Time)
*Weight should be 50% of 1RM + 10lbs
*All reps should be completed
as singles.
*Aim to complete 1 rep every 4-6
seconds.
Workout of the Day
For Time- 7 min Target
(12 min Cap)
7 Rounds
7 Chest-to-Bar Pull-ups (Pull-ups or Ring Rows)
7 Overhead Squats @ 135/ 95 (115/ 75)
*Overhead Squats: The weight selected should be moderate (-60%)
and allow athletes to stay unbroken.
*The ideal pace is 1 round every 75 seconds or less.
“Your only competition is the person you were yesterday.”
-Unknown
