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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Friday, July 10, 2026

Warm up Jog 2 laps/bike/Row 1 min hang 1 min hole sit 1 min wall Sit Run 1 lap Abs Circle 10 10-second push ups Muscle Up HIGH BOX TRANSITION PVC THRUSTER progression for workout WOD 21-15-9-3 Thrust

Thurs. July 9, 2026

REMEMBER: NO CLASSES AFTER THE 4:30 - try to get there at 4:30!! Warm Up Jog 1 lap Walk 1 lap w/ KB Overhead Do 1 more lap - skip and shuffle 10 Lunges Then, 3 min AMRAP OF 3 Monkey jumps 5 sit ups w/

Wed. July 8, 2026

Thursday pm there will NOT be OLYMPIC WEIGHTLIFTING. There will be regular morning classes and also a 4:30 pm class1 Day Warm up WOD 3 Rounds of:the 20 DB Snatches(35/50) 18 Box Step Ups 16 Romanian D

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