Friday, Jan. 2, 2019

cfelation

Jan 1, 2020

1 min read

Please talk up our January special:

sign now and get 2 mos. for price of 1.(1 free)

sign annual contract and get first 3 mos for the price of one.(2 mos. free)

Pay entire year up front and get first 4 months+ for the price of one!!!(3 1/2 mos. free)

SKILL:

Snatch high box pulls @50%, 3x8

Devil Dogs (Press) 4x6

WOD

3 Rounds of:

14 Power (or Squat) Snatches (85/125)

20 Box Jumps

26 Double Unders

Rest 3 mins then,

25 Leg Overs (90’ then to the sky)

50 Alt. Knees to Elbows

75 Jack Knives

Recent Posts

See All

Sunday, Sep. 20, 2026

Warn up 357 pu su sq Run/cardio 4 mins Michael Phelps 3 mins Abs call outs Pvc Pendlay rows 4x6 Snatch progression WOD 16 mins 3, 6, 9, etc. Power Snatches. (65/95) Ring Push ups Mountain Climbers

Sat. Sept. 19, 2026

HAPPY BIRTHDAY YOUNG MAN! We ll have a bday WOD SOON, today will be ya little tribute: WOD (Tribute but not actual) Buy in: 20 Deadlifts (70% of 1RM) Then, 6 Rounds of 7 GI Janes (burpee pull up) 7 A

Friday, Sept 18, 2026

WARM UP RUN 2 laps Bike 2 mins Row 2 mins Ski 2 mins 3 min AMRAP: 3 Burpees 5 jumping lunges 7 KB Swings Then, 1 min hang 1 min squat 1 min Crunches PVC CLEAN pro WOD 16 min AMRAP 2 wall Walks 4 Hand

Comments