Thur. Sept. 10, 2026

cfelation

7 hours ago

1 min read

HAPPY BIRTHDAY CHRISSY!

“Beast From The East” (in a good way)

9/10/1998, age 28!!!

Warm up:

Cardio 2 mins

28 jumpin jacks

28 t-claps

28 pogos

28 Bicycles

28 Hollow Rocks

Cardio 2 mins

4 Rounds of:

7 push ups (w/ :20 secs refst)

PVC

THRUSTER PRO!

WOD

28 OH Squats (65/95)

28 Goblet Squats (35/53)

28 Thrusters (65/95)

Then,

4 Rounds of

7 push Presses (65/95)

7 Lateral Bar Hops

7 Mountain Climbers

Then,

28 Sit ups w/ a plate (25/35)

28 MIN TIME CAP

(😜)🎈

Recent Posts

See All

Wed. Sept. 9, 2026

Warm up Runners Warm up - jj/t/pog/lunl Michael Phelps Run 2 laps Abs Circle 1 min bar hang Shoulder Press 4x6 PVC Squat pro WOD 16 min AMRAP OF: Run 1 lap 8 Back Squats (95/135) 8 Bar-over Burpees

Tuesday, Sept 8, 2026

Warm up 3 mins static stretch Runners warm up - jjs/Ts/pogs/lun Run 3 laps 20 KB Goblet Squats 10 lunges w/ a twist 1-arm Rows 4x6’s Snatch pro WOD 50 KB Swings (35/53) 45 Power Snatches (65/95) 40 Ri

Monday. Sep. 7, 2020

LABOR DAY Classes: 9 and 10 only! Your choice —- “Holleyman” or “Bradshaw”

Comments