Last week of the Extra Mile Challenge with extra 30 min outdoor exercise & post-recovery protein shake!
Barbell Club// Sat. Sept 30 from 8am-9am// All are welcome!
Saturday Open Gym// 9:00- 11:00am
Squatober// Begins Mon. Oct. 2nd
//Welcome to the world’s largest leg bending party
// Get ready to squat every day during the month of October
Midwest Fall Classic 2023
// Oct. 5th Judges Meeting @ 7pm
// Oct. 6th Volunteer Meeting @ 6pm
//Oct. 7th Competition Day
//Doors open at 7am
//We ask volunteers to arrive at 7am please
//First Heat begins at 8am
// Spectators $10 all-day admission // Kids 12 & under are free
Barbell Club
(15 min)
Back Squat
*Find a heavy 10RM max
Workout of the Day
Team WOD
In a team of 2
For Time (22 min cap)
300 Box Step Ups (20″ all athletes)
*Every 2:00 (including 0:00)
*Perform 4 Power Cleans @ 185/125 (135/ 95)
*Split the step up reps however you see fit, but each athlete performs 2 cleans each
*Goal is 14-16 min
*Box Step-ups: Fast 10’s back and forth will help keep intensity and constant movement across the wod.
*Power Cleans: Choose a weight that you can consistently go back-to-back on reps with minimal rest to stay consistent.
Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
“It’s supposed to be hard. If it wasn’t hard, everyone would do it.”
-Unknown
