Thursday, Sept. 18, 2025

cfelation
Sep 18, 2025
1 min read

Happy Belated Bday to

Coach “Magic” Mike!! 9/13/70 age 55!!!

Warm up

3 mins cardio

3 mins Bands / cross symmetry

55 Rope Jumps

:55 bar Hang

:55 hole Sit

:55 Plank

PVC

Strength: 5x5 1-arm Rows

”MAGIC” B-Day WOD

5 Rounds of

11 Power Cleans (65/95) E (75/115)

11 KB High Pulls

11 Burpees

11 Goblet Squats

11 Toes to Bar

Then,

55 High Knees (only once - at the end)

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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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