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Thursday March 16, 2024

MARCH MADNESS - sign up Where is the NCAA app. $5 to Coach Mike or Coach Cass - most points wins it all.

Don't forget to get your March Madness brackets in by Thursday at noon! Create your bracket on the NCAA March Madness Live app. Then join our Elation group here :


4x6 floor Bench Press (feet Down)

3x8 TTB


4 Rounds of

12 Power Cleans (95/135)

15 Burpees

18 lateral line hops

Rest 3 mins,

2 mins to find max TTB Reps


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Wednesday, May 28, 2024

Skill 35 GHD’s/TTB/knee ups (50 Jack knives) Thrusters 4x6@75%1RM WOD 21-15-9-3 Power Cleans (95/135) Devil Dogs (35/50) TTB (Toes to Bar)

Tuesday, May 28, 2024

Awesome Murph Day - 27 showed up and Conquered!!! LET’s KEEP IT ROCKIN!!! Skill 3 min AMRAP:2?wall w 3 Wall Ball Squat Cleans 3 Mule Kickst :10 secs ‘unlocked’ Hand Stand Hold 4x6 Romanian Deadlifts @


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