Thursday, January 2, 2025

cfelation
Jan 2, 2025
1 min read

Party is Daturday at 5!!! All family n friends are welcome!!

MONDAY JAN 6 - ACCOUNTABILITY CHALLENGE IS ON!!!!!!!

Warm Up

Bands - 4 mins

Cardio 4 mins

357’s - pu,su, sq

Pvc w/ Thruster pro

WOD

“ALMOST FRAN”

21-15-9-3 of:

Thrusters (65/95)

Pull ups

KB Swings

Then,

45 (20+25) Russian Twists!

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WOD BUY In: 10 pistols (5 each leg) 3 Rounds of: 15 Power Snatches (65/95) 20 Floor Wipers w/ press (65/95) 25 Squats (any - OH, back, Goblet) CASH Out: 10 pistols

Mon., Aug. 24, 2026

Warm up MICHAEL PHELPS 4 Rounds of: 1 min Bike/Row/ski/Run (1 lap) 4 mountain climbers 4 push Aways 4 Monkey Jumps Then, Abs Circle 3 mins bar mu work PVC BENT OVER Rows 4x6’s WOD 9 min EMOM (3 Rounds

Sunday Aug 23, 2026

Warm up 3 mins cardio 3 min AMRAP OF 3 push ups 3 pull ups 3 burpees Then 2 min Bar Hang 1 min v-ups 1 min Jack Knives PVC SNATCH PRO WOD ANY WAY ANY HOW- 50 Power Snatches .(65/95) 60 Pull ups 70 Lat

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