If Monday, March 30, 2026

cfelation

Mar 29

1 min read

HAPPY B-DAYS BILL 3/27, Betsy 3/30

Average Age is 61!!!

NEVER WOULD BELIEVE IT!!!

Warm up

Cardio 3 mins

2 mins static stretch

:61 hang

:61 hole sit

:61 wall Sit

:61 6” hold

:61 Alt kte

:61 Hollow Rocks’

Pvc

Bend over Rows 4x6’s

Birthday WOD

61 Push ups

61 Wall Balls

61 Push Jerks (76/115)

61 Hanging Knee ups and/or toes to bar!!!

Can break it up - ANY WAY, ANY HOW!!!

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Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 Lateral Bar Hops

Friday, Oct. 9, 2026

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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