Monday, October 28, 2024

cfelation
Oct 27, 2024
1 min read

NOVEMBER 1-NOVEMBER 30 we will have extra Rowing workouts, voluntary!!

Warm up

4 min AMRAP

3 Sprawl Burpees,

4 slam ball

5 Dying Bugsf

6 Hollow Rocks

Then

Run 2 laps

:20 Bar Hang

:20 Hole Sit

:20 wall Sit

WOD

21-15-9-3

Power Cleans (75/115)

Lateral Bar Hops

HANGING Wipers

Recent Posts

See All

Wed. Sept. 9, 2026

Warm up Runners Warm up - jj/t/pog/lunl Michael Phelps Run 2 laps Abs Circle 1 min bar hang Shoulder Press 4x6 PVC Squat pro WOD 16 min AMRAP OF: Run 1 lap 8 Back Squats (95/135) 8 Bar-over Burpees

Tuesday, Sept 8, 2026

Warm up 3 mins static stretch Runners warm up - jjs/Ts/pogs/lun Run 3 laps 20 KB Goblet Squats 10 lunges w/ a twist 1-arm Rows 4x6’s Snatch pro WOD 50 KB Swings (35/53) 45 Power Snatches (65/95) 40 Ri

Monday. Sep. 7, 2020

LABOR DAY Classes: 9 and 10 only! Your choice —- “Holleyman” or “Bradshaw”

Comments