Saturday, January 3, 2026

cfelation
Jan 2
1 min read

Great workout to enjoy while battling!!!!

But FIRST—

CONGRATULATIONS TO CASSIE AND LAURA -

AVERY CHRISTINE BROWN was born at 1:42am on Jan 2nd at a healthy 8lbs 2oz!!! WHOOT WHOOT!!! Let’s Go Julie and Marie!

Warm up

Runner’s Warm up: JJ’s, T’s, pogos, lunges

3 mins static stretching

3 mins cardios

Michael Phelps

PVC

RING DIPS - 3x8

WOD

40 Rounds of:

1 Deadlift (155/225)

2 Burpees

3 KB Swings (35/53)

4 Push ups

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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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