Friday, June 26, 2026

cfelation

Jun 25

1 min read

Friday FUN Day

Warm up

Run 2 laps

1 min push ups

1 min sit ups

1 min Squats

1 min Lunges

1 min Lunges bar only

WOD

12 min :30/30’s

3 Rounds-

Dying Bugz

Wall Balls

Hollow Rocks

Thrusters

Rest 1 min

Then,

Just Dance

Then,

8 min AMRAP

6’s of:

Thrusters

Pull ups

Speed Drills high knees, or Pogos!

Recent Posts

See All

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

Comments