Saturday, June 28, 2025

cfelation
Jun 27, 2025
1 min read

Warm up

Runners warm up

Jj, T’s, pogos, lunges

Run 2 laps

40m oh kb carry

40m pinch grip carry

40m dble db carry

Abs circle

Pvc

Bar snatch progression

(8,5,3,2)

WOD

3mins in, 3 mins out, 2 out 2 in; 1 in 1 out

Snatch ladder (on rubber mats outside

(55,65,75,95,105)

(65,75,95,105,115)

Inside

2 wall walks

4 toes to Bar

6 Burpees

8 High knees (r/l=1)

Recent Posts

See All

Sunday May 24, 2026

MURPH TOMORROW- 9:00 (try to arrive at 8:45)! 10:15 (try to arrive at 10:00)! WOD 1 (very active rest if “Murphin”)! 17 min AMRAP of: 1 lap Light Dumbell carry—mix it up 8 Bent Over Rows(bar

Saturday, May 23, 2026

ATTENTION: Memorial Day 2 classes, first class try to be there by 8:45, second class was started at 10:15. The classes will be open to anyone from any walk of Life, bring your friends family grandpar

Friday May 21,2026

Warm up —beginning 10 mins into classs 30 Jump jacks 20 Ts 30 pogos 20 Lunges 30 Flutters 20 Bugz 30 Bicycles 20 Hollow Ricks 3 min AMRAP OF 5 Mountain Climbers 10 Lateral bar hops 15 High Knees PVC

Comments