Thurs. March 30, 2023

cfelation
Mar 29, 2023
1 min read

Skill

1 rd Ab Circle

4x8 Pendlay Rows

WOD

4 min EMOM

5 Power Snatches (65/95)

4 Box Jumps (20/24)

5 min EMOM

5 Power Snatches (75/105)

3 Box Step ups

6 min EMOM

6 Power Snatches (85/115

last set do jumps till end of last minute

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Wednesday June 24, 2026

Warmup: Run 2 laps 20 Jumping jacks 20 T-claps 20 pogo jumps 20 air squats 20 lunges (10 each leg) 20 side lunges (10 each leg) 20 pike pushup shoulder taps (10 each side) 2:00 Overhead DB Walk (switc

Tuesday June 23, 2026

NOTE: There will not be a 7am class today. Sorry for any inconvenience! Warmup: 3 rounds: Run 1 lap (or 1:00 Row/Bike/Ski increasing intensity each round) :30 bar hang with scap activation :30 Hand st

Monday June 22, 2026

Schedule update: No 7am class on Tuesday 6/23. Sorry for any inconvenience! All other classes are on for normal schedule! Warmup 3 mins Cross symmetry/band stretching :30 walking lunges :30 knee push-

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