Havoc City Fitness

💥🚨UPCOMING EVENT!!! 🚨💥

Havoc City Fitness is rowing for a cause!!

Join us on Sunday, July 12 as teams of four row for two hours to raise money for youth sports scholarship funds for local kids. Come with a team or sign up solo and we’ll place you with one. Get competitive or row for fun - see how far your “sleigh” can go!

Prizes will be awarded for the most meters rowed and the most spirited team.

Not rowing? You are still invited. Come hang out, cheer on friends and family, explore what Havoc City is all about, and bring some cash for the 50/50 raffle. Your support truly makes a difference.

⏱️ 11AM–2PM (Rowing 12–2)
📍 2410 N Monroe Street
🎟️ 50/50 raffle

All proceeds support youth sports scholarships.

Christmas In July - Rowing for Youth Sports Tickets | HeyMom Join us Sunday, July 12 from 11 AM – 2 PM for a festive summer challenge benefiting the YMCA Youth Sports Scholarship Fund. Rowing will take place from 12PM-2PM - Teams of 4 will be formed at check-in.

🕰️ WEDNESDAY WOD: “EXTRA TIME” 🏟️

⚽️ The match is tied, 🦵 the legs are heavy 🪨 , and the clock just keeps running⏳…

⏱️ 16:00 EMOM:
🔹 Minute 1: 5 Strict Pull-Ups 💪
🔹 Minute 2: 10 Dual KB Gorilla Rows 🦍
🔹 Minute 3: 20 Banded Good Mornings 🍑
🔹 Minute 4: 100ft Dual KB Front Rack Carry 🔔

🥅 Who’s ready to put in the work and earn some “Extra Time”? 👊

⚽️ Tuesday WOD: “Golden Boot” 👢

🏆 The Golden Boot doesn’t go to the athlete who starts the fastest 💨 - it goes to the athlete who scores when it matters most. 🥅

⏱️ 15:00 AMRAP (for reps):
🚣 1000m Row
🏀 36 Wall Balls
📦 30 Med-Ball Box Step-Overs
🏀 30 Wall Balls
📦 24 Med-Ball Box Step-Overs
🏀 24 Wall Balls
📦 18 Med-Ball Box Step-Overs
💣 Max Rep Wall Balls

🏁 The final whistle blows at 15:00. 😗 Make every rep count. 💥 Save some legs. 🦵Bury every shot you can 😮‍💨,emptying the tank when it's time! 🪫

⚖️ Monday WOD: “The Equalizer” 🔥

👀 Who can stay balanced when the pressure rises and fatigue starts knocking at the door?🚪

🎯 The goal is to repeat quality effort six times in a row! 💥

⏰ Every 2:30 x 6 Sets-(Alt Stations)

🔹 Station 1:
🧘‍♀️ 20 Sit-Ups
🪢 80 Double Unders

🔹 Station 2:
⬇️ 7/5 Deficit Push-Ups
😈 5 Devils Press
⚒️ 5 DDB Push Press (50/35)

👊 Grab your rope & your dumbbells. ⛓️ Bring your work ethic. 😮‍💨 Let’s get after it, tomorrow!👊

⚡️ Saturday Partner WOD: “Partner Brehm” 🤝

🫣 There’s nowhere to hide in this one. 👀 Find your partner and lock in. 🔒

2️⃣ Rounds For Time:
🧗 10 Rope Climbs
🍑 20 Back Squats (225/155)
🙃 30 Handstand Push-Ups
🚣 40/32 Calorie Row

⚠️ During the row, the non-rowing partner must hold either:
🐻 D-Ball (Bear Hug) or 🔔 Dual KB Front Rack

↔️Switch as needed until completed! ☑️

🔑 Success comes from communication 🗣️& planning!📝

😈 Nobody rests. Show up ready to work. 👊

💪 FRIDAY WOD: “DT” 🔥

🏋️ One barbell. 5️⃣ rounds. Zero excuses. 🚫

🎯 This benchmark is all about grit 😮‍💨, barbell cycling 🔄, and staying mentally tough 🧠 when your grip 🖐️ is screaming and your lungs 🫁 are on fire. 🔥

😈 Stay aggressive and keep moving ⚡ when it gets uncomfortable. 🥴

🏄‍♂️ Thursday WOD: “Ride the Ultimate” 🏄🏽‍♀️

👀 Who's ready to ride the ultimate wave? 🌊

⏱️ 20:00 EMOM:
💥 Minute 1: 15 Sit-Ups
🪢 Minute 2: 50 Double Unders
🏀 Minute 3: 15 Wall Balls
🤸‍♂️ Minute 4: Max Distance Handstand Walk
😮‍💨 Minute 5: Rest

🎆 Save your fireworks for the only minute that pays. 💵 📏 Rack up distance and send it. 🚀

🏖️ See you on the beach (floor) athletes. 😎🤙

🔥 WEDNESDAY WOD: “PRVN Engine” ⛽️

🏎️ How big is your engine? 😏

😮‍💨 Here’s an aerobic capacity test that rewards smart pacing 🏆, efficient transitions 🔀, and gives the chance to prove your 🫁 engine doesn’t fade when things get uncomfortable. 😶‍🌫️

🔢 AMRAP 10:00:
🏃‍♂️ 1500m Run
🚣 Max Calorie Row in remaining time

🛌 Rest 5:00

🔢 AMRAP 10:00:
🏃‍♀️ 1500m Run
🚴 Max Calorie Echo Bike in remaining time

🧩 The challenge isn't how hard you can go once, but twice. 🥵

🙋‍♂️Who's got an engine that doesn't quit? 🚂 💨

🌊 Tuesday WOD: “Pain Don’t Hurt” 🩸 🩹

💣 This workout is less about brute force and more about rhythm. 🎶
🏄‍♂️ Are you riding it… or getting rolled by it? 🤙

8️⃣ Rounds For Time:
🦶 8 Toes to Bar�🪵 8 DB Bench Press / Floor Press�🔔 8 American Kettlebell Swings�⏸️ Rest :30

🎯 Who can stay unbroken for all 8 rounds? ⛓️‍💥
💭 Remember, as Dalton taught us… “Pain don’t hurt.” 😎