Monday, Dec. 9, 2024

cfelation
Dec 8, 2024
1 min read

Warm up

3 Rds of 10:

JJ’s, T-claps, Pogos, Lunges

Michael Phelps

3 mins of cardio

30 TTB/GHD’s/Russian Twists (r/l=1)

PVC

WOD

3 Rounds of:

15 Deadlifts (155/225)

20 Pull Ups

25 Lateral Bar Hops

30 Double Unders (50 singles)

Recent Posts

See All

Saturday, Nov. 23, 2025

ATTENTION: OUR HOLIDAY PARTY WILL BE FRIDAY DECEMBER 19, 7pm HERE AT THE BOX - there will not be a 4:30pm class. Saturday WOD: Not CHAD !!! (1000 box step ups) But… Take off a zero. Divide by 2. Ad

Friday fun! Nov. 22, 2025

1 min. Stations 24 mins WOD MOUNTAIN CLIMBERS HANG POWER SNATCHES (55/75) KB Swings BAR OVER BURPEES Back Squats Rest

Thursday, Nov. 20, 2025q

WOD 21-15-9-3 of: Push Presses (75/115) Pull Ups Double Unders X2 Dying Bugz

Comments