Monday, Dec. 22, 2025

cfelation
Dec 22, 2025
1 min read

ATTN: there will be NO pm classes on Wed. Christmas Eve, and no classes on (Christmas) Thursday! 1st week in January, we will begin muscle up daily prigression work.

Warm up

Runner’s warm up - jj, T, pogo, lunge

3 mins 357’s Push, Sit, squats

1 min Hand Stand hold

1 min Bar Hang

Tabata Rocks

PVC

WOD

BUY IN: 30 box step ups w/ DB (35/50)

Then,

3 Rounds of-

12 Back Squats (115/155)

12 Hand Stand Push Ups

12 Mountain Climbers

Then,

Cash Out: 30 Box Step ups w/ DB

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Friday, Aug. 7, 2026

WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

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