Thursday, April 16, 2026

cfelation
Apr 15
1 min read

WHO WANTS TO GET JACKED and better at olympic weightlifting? LET’S GOOO!!!

1st class will be THURSDAY APRIL 30: 2026"

7pm to 8/8:15.

Warm up

357’s—3 mins

Push ups ,sit ups, squats

3 mins cardio of choice

1 min bar hang

1 min duck walk

Pvc

1 min Good Mornings, just bar

WOD

Thruster Thursday

WOD

12 min EMOM

0 and evens

8 Thrusters (65/95)

Odds

8-10 pull ups

Rest 1 min

Then,

3 mins max cardio burn: row, bike, ski, or run.

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Wednesday 6/17/26

ATTN: We will be closed tomorrow, Thursday June 18th - no classes. Apologies for any inconvenience Warm up Walk 1 lap Jog 1 lap Cross Sym /bands: guilty;Bow:alpine Testing: Bike1200m; Row 500m; Ski

Tues. June 16, 2026

ATTN: There will NOT BE any classes on Thursday! Warm up Michael Phelps -arm circles(little n big), crosses, back slippers 2 rds of: Runners warm up-10 JJ’s, T’s, pogos, lunges 5 inch worms 20 alt. K

Monday June 15, 2026

Warm up 3 mins Bike/row 3 rds of 10’s JJ’s T-claps Pogos Lunges Bicycles Dying Bugz Hollow Rocks PVC :30 Orbits :30 Pass Thurs :30 Tri p

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