SUNDAY, August 31, 2025

cfelation
Aug 30, 2025
1 min read

POSTERIOR CHAIN! Whoot Whoot!!!

Let’s go! Coming in October -BOXING classes added! Oly lifting seminar - stay tuned!!

LABOR MONDAY — 9am, 10am only

Warm up

Jj, Ts, pogos, lunges,

Michael Phelps

Row 500m or

Bike 1000m or

Ski 450m or

Run 2 laps or

Jump Rope 4 mins

Abs Circle-2x thru

Bend Over Rows 3x8’s

WOD

SUNDAY fun day!

“Posterior Chain

20 Dead lifts (135/185) E-(155/225)

Run 1 Lap

20 push ups

25 Box Squats - max clean n put overhead

Run 1 lap

25 Push ups

20 Dead lifts (135/185) E-(155/225)

Run 1 lap

20 push ups

Rest 2 mins

Then,

Do 30 Burpees!!!

HAVE FUN!!!

Recent Posts

See All

Sat. August 15, 2026

Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Romanian Dead’s 2x10 - lite! Dead Pro WOD 12 min EMOM 4 Deadlifts (185/275) Burpees till :30secs Rest 2 mi

Friday, Aug. 14, 2026

WOD 4 Stations/4 mins per Station Max reps/cald per station 1 min Rest (transfer) Stations: MAX PTS Clusters (clean n Thruster) W55-65 M75-95) - 2, 3 ok Row (calls) GI Jane’s Devil Dogs Tougher t

Thurs. Aug. 13, 2026

Warm Up 4 mins Cardio 3 mins Own stretch/bands 3 mins Abs call out PVC 2 min AMRAP - 333 push ups monkeys/sprawls Strength: bend over Rows 4x6 WOD 18 mins :30/:30’s of Box Jumps KB - Sumo DL Hugh P

Comments