Tues. June 30, 2026

cfelation
Jun 29
1 min read

Warm up band/cross sym 2 rds of 12: bow/arrow, slalom, not guilty,Twist!

3 rds of:

15 push ups

12 Crunches

9 Air Squats

3 Burpees

Partner med ball toss, 10’s of:

Soccer (oh)

Basketball

Rugby (R)

Rugby (L)

Run 2 laps

PVC

MINI MU basics

Open up swing thru

WOD

16 mins AMRAP

2,4,6,8,…

Pull ups

Deadlift (155/225)

Box Jumps (20/24)

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Friday, Aug 28, 2026

Warm up Runners warm up (JJ t pog lun) Walk and high skip 1 lap Run 3 laps Michael Phelps 20 push ups 20 sit ups 20 squats PVC Strict Shoulder press 4x6 Jerk pro WOD 10 BOX JUMPS (24/30) 20 Ring PUSH

Thurs. Aug 27, 2026

Don’t forget: Olympic Lifting at 7pm Warm up 3 min stretch/bands 4 mins cardio 3 min abs PVC KB OH Walk 8x25 Strict pull ups 4x4 (slo) Deadlift pro WOD 14 min AMRAP 7 Deadlifts (155/225) 7 Devil Dogz

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