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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Wednesday 6/17/26

ATTN: We will be closed tomorrow, Thursday June 18th - no classes. Apologies for any inconvenience Warm up Walk 1 lap Jog 1 lap Cross Sym /bands: guilty;Bow:alpine Testing: Bike1200m; Row 500m; Ski

Tues. June 16, 2026

ATTN: There will NOT BE any classes on Thursday! Warm up Michael Phelps -arm circles(little n big), crosses, back slippers 2 rds of: Runners warm up-10 JJ’s, T’s, pogos, lunges 5 inch worms 20 alt. K

Monday June 15, 2026

Warm up 3 mins Bike/row 3 rds of 10’s JJ’s T-claps Pogos Lunges Bicycles Dying Bugz Hollow Rocks PVC :30 Orbits :30 Pass Thurs :30 Tri p

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