Thur. Sept. 10, 2026

cfelation

Sep 9

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

Tues. Oct. 13, 2026

Warm up Michael Phelps 3 mins cardio 1 min lower abs 1 min twisting abs 3;4; WOD 12 min AMRAP 6 Power Snatches (75/115) 6 Floor Wipers w/ Press (75/115) 6 lateral Bar Hops Then, Rest 2 mins (lighten l

Monday, Oct. 12, 2026

Warm Up Runners Michael Phelps 2 min KB WALK 2 min Bike/Cardio 1 min Hang Abs Circle Clean Pro WOD 16 min EMOM 4 Power Cleans (75/115) 3 Front Squats (75/115) 2 Burpees

Sunday Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 lateral bar hops ABSTRACTOR 1 of the days

Comments