Friday, November 14, 2025

cfelation
2 days ago
1 min read

ATTENTION: ***this Saturday we will be adding a boxing class at 11am (and continued)

Warm up

Walking w/ OH KB -2 mins

3 mins cardio

1 min jump rope

6 Inch Worms

PVC

ABSTRACTOR

Tricep kickbacks and tricep push ups

4 kickbacks each arm then 4 tricep push ups

4 Rounds

WOD

Buy in:

20 hand release push ups

Then,

4 Rounds of :

11 Power cleans (95/135)

4 Wall Walks

11 RING Rows

4 GI Janes

Then,

Run 2 laps - as fast as POSSIBLE!!!

Recent Posts

See All

Sunday, Nov. 16, 2025

WARM UP RUN 1 lap 3 mins bands/cross symmetry 3 mins cardio PVC SNATCH PRO. WOD INSIDE/OUTSIDE 5 Rounds 2mins each (4 mins=1 round) Inside - obstacle course Outside - DB snatches AND/OR Front Squats

Saturday, Nov. 15, 2025

Warm up 2 mins - lunge steps w/ twist Static stretch - 3 mins Cardio - 2 mins PVC Practice Squat Snatch W/ Pro WOD 3 Rounds 15 OH Squats (65/95) 12 Burpees 9 Lateral Bar Hops 12 Power Snatches (65/95

Thursday, Nov. 13, 2025

Warm up: 3 mins walk/Run/bike/ski 10 pushups slow mo Pvc Then, 3 Rounds of: 25 flutters 30 Bicycles 35 Alt. Knees to Elbows Then, Dumbell curls. 2 per designer PVC WOD 21-15-9-3 of Thrusters Box Jumps

Comments