Saturday, Nov. 15, 2025

cfelation
Nov 14, 2025
1 min read

Warm up

2 mins - lunge steps w/ twist

Static stretch - 3 mins

Cardio - 2 mins

PVC

Practice Squat Snatch

W/ Pro

WOD

3 Rounds

15 OH Squats (65/95)

12 Burpees

9 Lateral Bar Hops

12 Power Snatches (65/95)

;15 Mountain Climbers

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Tuesday, May 26, 2026

AWESOME Murph (Memorial) Day! Personal Bests and 1 under 40 mins! WHOOT WHOOT!!! The same young man celebrating his birthday. Happy 35th bday SHAWN, 5/26/91! Warm up 3 mins cardio Michael Phelps - - -

Monday May 25,2026

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

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