Sunday, November 30, 2025

cfelation
1 day ago
1 min read

Warm up

10 mins choice

At 10 mins pst the hour, lets do the Abstractor

PVC stretches

GOOD Mornings -

Bend over Rows OR 1-arm Rows 4x6

WOD

“Chipper” Tisme

3 mins of max each movement:

1) Pull ups

2). Power Snatches (65/95) E (75/115)

3) Burpees

4). Row/Bike for max meters

5). Wall Balls

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Monday, Dec. 1, .2025

Warm up 20 Sit ups 20 push ups 20 Air Squats PVC 4 mins cardio 2 mins stretch Strength: Snatch 4x6 WOD 3 Rounds of: 12 Thrusters (65/95) 12 Ring Push ups 12 pistols (1-legged squats) Rest 2 mins Then,

Saturday, Nov. 29, 2025

Warm up 3 mins Bike/Row/ski/zrun 2 mins Floor Bands .1 min plank 1 min Bar Hang PVC Good Mornings “Sally Up” light! WOD 5 Rounds of: 10 Back Squats (115/155) 15 Push Ups Then, 50 Box Step ups w/ DB (3

Friday, Nov. 27, 2025

There are classes at 5:30am; 9:00; and 10sm There will b no m class at 4:30pm Warm up 10 push ups 20 sit ups 30 Jumping Jacks 40 High knees Cardio 2 mins pvc Good mornings bar only WOD 25 Hand Stand P

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