Thursday, March 17, 2022

Mar 16, 2022
1 min read

HAPPY ST. PATRICK’S DAY!!!! CONGRATULATIONS to a few moving to the next level in the Open!!!

Dave Long #1 in PA, #9 in the WORLD

Magic Mike Hughes #1 in PA, 108 World

Betsy #3 in Pa, 180 in World

Skill

2:00 Bicycles

2:00 Crunches

WOD

4 Rounds of:

12 Squat Cleans (75/115)

15 Ring Push ups

18 Push Presses (75/115)

21 Double Unders

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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