Monday, August 12, 2024

cfelation
Aug 11, 2024
1 min read

Warm up

2 Rounds of:

:30 JJ’s

:30 Pogos

:30 Touch Toes to Tip Toes

:30 Slo-mo Pull Ups

:30 Duck Walks

:30 Sprawl Burps

1 min Bicycles

1 min Dying Bugs

PVC

PVC Progression

Skill

Bend-Over Rows

2x8, 4x6

WOD

12*9*6*3*6*9*12*

Romanian Deadlifts (135/185)

KB Swings (35/53)

*8 Goblet Squats after each Round

Recent Posts

See All

Tuesday, January 20, 2026

1st DAY OF THE CHALLENGE LETS GO! Can still sign up - ACCOUNTABILITY!!! Warm up 4 mins Cardio 4 mins cross sym n bands 4 mins abs 1 lower, 1 twist, 2 uppers all PVC Bent-Over Rows 4x6’s Cleans pro WO

Monday, Jan 19, 2026

There will NOT be a 5:30 AM class. 9 AM and the rest of the day should be able to happen. 40 DAY ACCOUNTABILITY CHALLENGE starts today!! Pick up your info packets and tracking spreadsheets at the bo

Sunday, January 18th —CLOSED

CLOSED BECAUSE OF 1CE

Comments