Friday, January 20, 2023

cfelation
Jan 19, 2023
1 min read

TIME TO SIGN UP FIR THE OPEN!! Let's get on it, a great time, gettin the most out of your workouts!! LET'S GO!!!

WOD

3 Rounds of

2 mins Dumbell/KB Box Step Up

2 mins Row/Bike

2mins Bar Over Burpees

2 mins Light Dead Lifts (115/155)

THIS IS IT: Working Aerobic capacity to its fullest. This will be a real good gasser!!! Work on Breathing properly and short, quick sets

Recent Posts

See All

Monday, Nov. 10, 2025

Warm up Static 2 mins Cardio 4 mins Static 2 mins Pvc105, 115 10 push ups 10 sit ups Hand stand push ups tutorial 5 sets of 8 reps Power clean 1 POWER Clean ladder - goin up!!1 t3 (16 mins) Death by 3

Sunday November 9, 2025

HAPPY BDAY ROOSTER!! Dave is a young 64, when i grow up… WOD 32 KB Swings 1 lap Prisoners carry (65/95). E 75/115@ 8 Back squats on every corner same Then, 8 Rounds of: 3 wall Walks 5 Tire Flips Then

Saturday, Nov. 7, 2025

Warm up 5 mins cardio 2 mins static stretch 2 mins abs WOD 25 pull ups Run 2 laps 75 Power Snatches (55/75) “RANDY” Run 2 laps 25 Pull ups **** 16 min TIME CAP****

Comments