Thursday, Aug. 21, 2025

cfelation
Aug 20
1 min read

Warm up

Runners warm up

3 Rounds of:

2 min cardio

1 min static/band Stretch

Then,

Michael Phelps

PVC

SNATCH Balance w/ PVC/ then, Bar

Deadlifts 5x5’s

WOD

ROW 500m for time -

3 Rounds for time

24 Alt. Dumbell Snatches (35/53)

30 Box step ups w/ db (35/

10 TTB

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ATTENTION: OUR HOLIDAY PARTY WILL BE FRIDAY DECEMBER 19, 7pm HERE AT THE BOX - there will not be a 4:30pm class. Saturday WOD: Not CHAD !!! (1000 box step ups) But… Take off a zero. Divide by 2. Ad

Friday fun! Nov. 22, 2025

1 min. Stations 24 mins WOD MOUNTAIN CLIMBERS HANG POWER SNATCHES (55/75) KB Swings BAR OVER BURPEES Back Squats Rest

Thursday, Nov. 20, 2025q

WOD 21-15-9-3 of: Push Presses (75/115) Pull Ups Double Unders X2 Dying Bugz

3 Rounds for time

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