Thursday, May 16, 2024

cfelation
May 15, 2024
1 min read

Skill

People Makers 3x3

1 min reat

WOD

3 Rounds of

2 mins each-

Power Cleans(65/95)

Wall Balls

KB Swings (35/53)

1 min Rest

Xtra core/abs

50 GHD’s

Cardio

1500m

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Sunday, November 2, 2025

ATTN : there will be NO A.M. classes Monday and election day Tuesday. Pm classes as usual Warm up :30 secs each: Walk Skip High skip Shuffles Grapevines High Knees Then, Abstractor Cardio - 3 mins PV

Saturday, November 1, 2025

Awesome week!!! Keep it Rocking! Warm up: Bike 2 mins Row 2 mins Run 2 mins Jump Rope/ski 2 mins PVC 2 mins static stretch Bar (clean) progression WOD 21 mins AMRAP 1 lap Farmers carry- (2x15/25’s)

Friday, Halloween, dress up! Oct. 31, 2025

$25 WAWA gift card BEST DRESSED!!! 4:30 IS THE ONLY EVENING CLASS!!! Warm up 5 mins Cardio 4 mins AMRAP OF: 3’s Push ups/Sit ups/Squats 2 mins Hollow rocks PVC WOD Overhead Walking Lunges (plate 15/25

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