Tues. July 21, 2026

cfelation
1 day ago
1 min read

HAPPY BIRTHDAY RHONDA - another year at 49!!!

Warm up

3 mins cardio

3 min AMRAP

3 push ups

3 sit ups

3 Squats

Abs circle

PVC

PENDLAY Rows 4x6’s

Snatch Pro

WOD

5 Rounds of:

Run 1 lap

8 Mountain climbers

10 Power Snatches (65/95)

12 Sumo Deadlift High Pull (65/95)

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Wed. July 22, 2026

Oly lifting will b with the 7pm class tonight. ((No class Thurs. at 7pm) WOD 12 min EMOM 4 Power Cleans (65/95) 4 Devil Dogz Then , :90 rest and add lbs Then 6 min AMRAP of: 4 Power Cleans (95/135) 4

Mon. July 20, 2026

Warm up SALLY UP - ? Push ups WOD 15 mins AMRAP 6 Back SQUATS 14 KB SWINGS Stay Tuned

Sunday July 19, 2026

WOD 60 POWER CLEANS - heavy 50 High Knees 40 Hand Stand push ups 30 Sand bag (over the shoulders) EMO2M - 5 burpees

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