Sunday May 17, 2026

cfelation

May 16

1 min read

Warm up

4 mins Cardio

Med ball warm up

10’s- bball pass, soccer throw in, rugby toss

2 mins Wall balls with partner - 3’s

Pvc

15 burpees

WODo

INSIDE:

Pull ups

Wall Balls

Push ups

Pendlay Rows

Ladder

Outside

Obstacle Course

Bar carry

KB High Pulls

Ladder

Runs

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Friday, Oct. 16, 2026

THANK YOU ALL FOR A FANTASTIC 49th birthday celebration (that may be slightly exaggerated!). WOD 18-min AMRAP 9 Hollow Rocks 7 Box Jumps (or step ups w/ 35/45) 1 lap Run OR 9 Power Cleans 7 Hand

Thurs. Oct. 15, 2026

HAPPY BIRTHDAY COACH MIKE! 🎉 Thanks for everything you do for our Elation family! 🖤❤️ Warm up 3 mins Cardio Michael Phelps 7 push ups 7 sit ups 7 Squats 7 Hip Thrusters 7 Slo-mo Air Squats 7 Monkey

Wed. Oct. 14, 2026

Warm up Runners warm up JJs Ts pogos lunges Michael Phelps 3 rds of 1 min cardio 1 min KB OH walk 1 min plank 1/2 Tabata Horizontal Scissors 1/2 Tabata Jack Knives PVC Press pro STRICT Shoulder Press

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