Saturday, Jan. 6, 2024

cfelation
Jan 6, 2024
1 min read

AT 9:10-

Warm up and pre-workout

2 Rounds of

25 Flutter kicks

25 Bicycles

Then,

3 Rounds of :

5 good mornings (light 35-55lbs)

10 Pendlay Rows

15 Hollow Rocks

WOD

4 Rounds of:

10 Deadlifts (75/115)

10 Back Squats (75/115)

10 floor Wipers w/ Press (75/115)

Recent Posts

See All

Thursday, Dec. 11, 2025

HAPPY BIRTHDAY GALEN (G$) 12/11/71, 54 years young. LET’s GOOOO!!!! Who”s doin MUM? Muscle ups w/ Mikey? Tuesday, 12/16 at 6:30pm (class will b at 5:30 and MU will b right after class!!! Holiday par

Wednesday, Dec. 10, 2025

SIGN UP FOR THE MUSCLE UP TRAINING AND Practice with gymnast Mikey at 6:30pm on Tuesday, $5-10 cover (donation)! Training and prac tice. Warm up 3 mins cardio 3 mins bands 1 min wall Sit 1 min hang 3

Tuesday, Dec. 9, 2025

ATTENTION: Muscle up teaching, review and practice with gymnast on Tuesday, Dec. 16 from 6:30pm-7:45pm!!! Cost is $10, first 14 to sign up on the white board!!! Warm up Band stretch 3 mins Cardio 3 m

Comments