Monday, August 1, 2022

cfelation
Jul 31, 2022
1 min read

Happy birthday Pete! 8/1/84 age 38

(I think)!!!

Skill

3 min AMRAP

3 Bent over Rows

3 Hang Powe Cleans

3 Tri cep push ups

3 min AMRAP

3 Pendlay Rows

3 Shrugs

3 Push Presses

Birthday WOD

38 Clean complexes (Row, Shrug, Power Clean (75/115)

38 Front Squats

38 KB Swings (35/53)

38 Jerks (push or split)

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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