Friday, July 7, 2023

cfelation
Jul 6, 2023
1 min read

No Heroes this week!

10 mins Work on muscle ups

WOD

3 Rounds

22 OH squats w/ plate (25/35or45)

22 KB Swings

11 Burpees

22 Bicycles

22 Alt Knees to Elbows

11 Burpees

22 Dubs

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Tuesday, May 26, 2026

AWESOME Murph (Memorial) Day! Personal Bests and 1 under 40 mins! WHOOT WHOOT!!! The same young man celebrating his birthday. Happy 35th bday SHAWN, 5/26/91! Warm up 3 mins cardio Michael Phelps - - -

Monday May 25,2026

Sunday May 24, 2026

MURPH TOMORROW- 9:00 (try to arrive at 8:45)! 10:15 (try to arrive at 10:00)! WOD 1 (very active rest if “Murphin”)! 17 min AMRAP of: 1 lap Light Dumbell carry—mix it up 8 Bent Over Rows(bar

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