Monday, July 21, 2025

cfelation
Jul 20
1 min read

Happy birthday YOUNG LADY!!!!

Warm up TOGETHER will begin 5 mins after class starting time: (cardio is good til then!)

Band stretch - triangle pull, overhead pull down

Partner (w/ box) Double Dumbell box step up,

Back n forth sets 4x12/as alternating, the partner will do double calf raises

Pvc

Snatch Pro 8 6 3 2

WOD

Buy in 36 Double Unders

4 Rounds of

11 Power Snatches (70% 1RM)

12 Toes To Bar

13 Sprawl Burpees

Cash out: 36 Double Unders

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Thursday, Dec. 4, 2025

HAPPY BIRTHDAY LINDSAY!!! 12/4/96 age 29 Warm up: Stretch together Hand Stand Push ups 3 rounds of 8 per 2 mins PVC SNATCH PRO WOD 1st Round of: 29 Lateral Bar Hops 29 1st Round = DB Snatches (35/50)

Wednesday, Dec. 3, 2025

WOD 2,4,6,…12…2 DEADLIFTS (155, 225) Box Jumps EMO2M 10 Mountain Climbers 21 min Time cap!!! “ABVENT: Tabata Alt. KNEES TO ELBOWS!! 2 min Pkank!

Tuesday, Dec. 2, 2025

Warm up Ride Bike/row/etc - 3 mins Jump rope - 2 minsyttv Abvent : 3 Rounds of- :30 Plank 30 Jack Knives 2 mins own warm up Clean pro WOD 8 min :30/:30’s ALTERNATE POWER CLEANS (65/95) BAR- OVER BURPE

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