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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Saturday, Nov 7, 2026

Awesome week - lets keep it goin!!! Warm up Michael Phelps 3 mins Cardio 15 push ups 15 Bicycles 15 Air Squats 15 Pull Ups 15 Mountain Climbers 15 Jack knives PVC Clean pro Power Cleans (4x6’s) WOD 10

Friday, Nov. 6, 2026

WOD 16 min EMO2M 5 Burpees 4 Power Snatches (65/95) 3 Power Cleans 2 push Presses

Thursday November 5, 2026

ATTN: There will be no 9:00 AM class or evening classes today. We apologize for any inconvenience and appreciate your understanding!

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