Sat., May 30, 2026

cfelation
May 30
1 min read

Warm up

3 mins bands: criminal, bow/arrow, etc

3 mins cardio

3 min AnYOyOooo

PVC

FRONT squat pro

Bent Over Rows 4x6

WOD

3 Rounds of

20 Hollow Rocks

16 Front Squats (75/115) or (12@95/135)

12 pull ups

Run 1 lap

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ATTN: We will be closed tomorrow, Thursday June 18th - no classes. Apologies for any inconvenience Warm up Walk 1 lap Jog 1 lap Cross Sym /bands: guilty;Bow:alpine Testing: Bike1200m; Row 500m; Ski

Tues. June 16, 2026

ATTN: There will NOT BE any classes on Thursday! Warm up Michael Phelps -arm circles(little n big), crosses, back slippers 2 rds of: Runners warm up-10 JJ’s, T’s, pogos, lunges 5 inch worms 20 alt. K

Monday June 15, 2026

Warm up 3 mins Bike/row 3 rds of 10’s JJ’s T-claps Pogos Lunges Bicycles Dying Bugz Hollow Rocks PVC :30 Orbits :30 Pass Thurs :30 Tri p

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