July 4, 2026, 250 yrs young!!! 9am & 10am

cfelation

Jul 3

1 min read

Almost hero workouts on Friday!!

Let’s DO SOME 250’s on our Anniversary!!

Warm up

PVC

1+7+7+6=21 High Skips

3 mins on Bike/Row

3 mins static stretch

3 Rounds of:

17 Jumping Jacks

7 Jumping Lunges

6 plate Sit ups w/ a twist

WOD = 250’

50 KB SWINGS

50 Sumo DLHP

50 PULL UPS

50 DB Snatche

50 Burpees

Amy way Any How!!!

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