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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Friday January 20, 2026

WAarm up Cardio 4 mins Stretch/Bands 4 mins 1 min rach: Hang Wall sit Dying Bugs Hole Sit Lunge walks Plank Air Squats Pvc Power Clean Pro WOD 6 min :30/:30’s Alt. Power Cleans (75/115) Ring Rows 2 mi

Thursday, Jan. 29, 2026

Bulgarian Split Squats 3x8 WOD 18-12-9-6-3 Deadlifts (155/225) Bar over burpees Wall Balls

Wednesday, Jan. 28, 2026

Is it HUMP DAY already??? Let’s go!! Congrats to Chrissy winning $10 wawa gift card with the best snow workout!!! Warm up Own stretch - 3 mins Cardio -3 mins2 KB oh walk 2 mins Abs Circle Bar Hang -

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