Saturday, August 17, 2023

cfelation
Aug 16, 2024
1 min read

Warm up

3 min AMRAP

3 push ups

3 Sit ups

3 Squats

Run 2 Laps

30 GHD’s or TTB

1 min Hang

1 min Lunge walks

PVC STRETCH

PVC Clean Progression

WOD

3 Rounds of Inside/Outside, 3 mins each (18)

Inside -

Power Clean Ladder 2 -4 reps each station

8-10 weights

Outside

1 Shuttle Run (3 parking Spots)

3 Tire Flips

5 Box Step ups w/ DB

7 KB Swings (35/53)

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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