Thursday, January 2, 2025

cfelation
Jan 1
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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Friday, November 6, 2025

NOTE: THANKSGIVING WODS WILL BE 8, 9am Warm up: 6 mins own then 1 rd of today's 5 Rounds (1 in warm up) TODAY’s WOD: “Fight gone bad” style 1 min stations/ rest on 6 th Sumo Deadlift High Pull (55/

Thursday, Nov. 5, 2025

WOD 15 mins Amrap 4 DEADLIFTS (155/275) 4 Strict Pull ups 10 Wall Balls

Wednesday, 9/4, 2025

WARM Up 5 mins cardio 5 mins stretch 5 mins A WOD 2 Rounds of 30 Air Squats 25 Back Squats (95/135) 30 Push ups 25 TTB

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