Saturday, Nov. 2, 2024

cfelation
Nov 1, 2024
1 min read

Warm up

3 mins band stretches

3 mins cardio

3 Rounds of:

10 jumping jacks

10 Monkey Jumps

10 toe touches to tip toes

Then,

The “Abstractor”

PVC

Power Cleans progression

Bar - 8 reps

+20lbs - -5 reps

lbs - 5 reps
3x5 heavier

WOD

4 Rounds of:

12 Power Cleans (75/115)

13 Push Presses (75/115)

14 Devil Presses (35/50)

15 Lateral Bar Hops

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Wednesday 6/17/26

ATTN: We will be closed tomorrow, Thursday June 18th - no classes. Apologies for any inconvenience Warm up Walk 1 lap Jog 1 lap Cross Sym /bands: guilty;Bow:alpine Testing: Bike1200m; Row 500m; Ski

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

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