Saturday, March 22, 2025

cfelation
Mar 21, 2025
1 min read

5 mins cardio

4 mins call outs - 10’s

3 mins band

2 mins Bar movements:

Good mornings, Shrugs,row,press,snatch

WOD

16 min AMRAP

3 reps Bear Complex:

Power Clean (75/115)

Front Squat

Push Press

Back Squat

Push Press

6 Box Jumps

9 Lateral Bar Hops

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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

Sunday, June 14, 2026

Warmup: Run 1 lap :15 jumping jacks 10 pushups :15 jumping jacks 10 alternating lunges (10 each leg) :15 jumping jacks 10 alternating plank shoulder taps (10 each side) :15 high knees 10 air squats :1

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