Sunday, Nov. 16, 2025

cfelation
Nov 15
1 min read

WARM UP

RUN 1 lap

3 mins bands/cross symmetry

3 mins cardio

PVC

Squat PRO.

WOD

INSIDE/OUTSIDE

5 Rounds

2mins each (4 mins=1 round)

Inside - obstacle course

Outside - DB snatches AND/OR Front Squats

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HAPPY BIRTHDAY GALEN (G$) 12/11/71, 54 years young. LET’s GOOOO!!!! Who”s doin MUM? Muscle ups w/ Mikey? Tuesday, 12/16 at 6:30pm (class will b at 5:30 and MU will b right after class!!! Holiday par

Wednesday, Dec. 10, 2025

SIGN UP FOR THE MUSCLE UP TRAINING AND Practice with gymnast Mikey at 6:30pm on Tuesday, $5-10 cover (donation)! Training and prac tice. Warm up 3 mins cardio 3 mins bands 1 min wall Sit 1 min hang 3

Tuesday, Dec. 9, 2025

ATTENTION: Muscle up teaching, review and practice with gymnast on Tuesday, Dec. 16 from 6:30pm-7:45pm!!! Cost is $10, first 14 to sign up on the white board!!! Warm up Band stretch 3 mins Cardio 3 m

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