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, Dec. 9, 2025

ATTENTION: Muscle up teaching, review and practice with gymnast on Tuesday, Dec. 16 from 6:30pm-7:45pm!!! Cost is $10, first 14 to sign up on the white board!!! Warm up Band stretch 3 mins Cardio 3 m

Monday, Dec. 8, 2025

Warm up together 5 mins into class: 1 min cardio 1 min hang 1 min rope (dubs) 1 min hole sit 1 min cardio 1 min plank 1 min rest Abvent: Tabata Rocks 1 min GHD (any time) Pvc Power Clean pro WOD- STAT

Sunday, Dec.7, 2025

WOD Buy in: .25 Thrusters (55/75) Then, 3 Rounds of: 12 pullups 21 KB Swings (35/53) Then, Cash Out: 25 Thrusters (55/75)

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