Monday, November 14, 2022

cfelation
Nov 14, 2022
1 min read

HAPPY B BIRTHDAYS TO 2 legends: Dave, and Dean Average age of 60!!!

Skill:

1 rd Ab circle

Tabata push ups

WOD:

3 Rounds of :

20 ground to Overheads (65/95)

20 Pull ups

20 Back Squats (65/95)

20 Lateral Bar Hops

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Tuesday, April 14, 2026

Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Abstractor Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbe

Monday, April 13, 2026

Warm up Cardio 3 mins Bands stretch 3 mins Cardio 2 mins Med Ball warm up w/ ABS-6 mins WOD 6 Rounds of: 1 min of Dead Lifts 1 min of Wall Walks 1 min of GI Janes

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