Tuesday, August 20, 2024

cfelation
Aug 19, 2024
1 min read

Warm up

Band Stretch Adductor/Abductor 2 mins

Run 1 lap

Shoulder stretches - 3 mins

Run 1 lap

1 min Hand Stand Hold

1 min Plank

Run 1 lap

PVC Stretch

Progression - Snatches

20 Power Snatches (55/75)

WOD

6 Rounds of:

6 Deadlifts (155/225)

3 Wall Walks

6 Toes to Bar

3 Ring Dips

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Warmup: Run 2 laps 20 Jumping jacks 20 T-claps 20 pogo jumps 20 air squats 20 lunges (10 each leg) 20 side lunges (10 each leg) 20 pike pushup shoulder taps (10 each side) 2:00 Overhead DB Walk (switc

Tuesday June 23, 2026

NOTE: There will not be a 7am class today. Sorry for any inconvenience! Warmup: 3 rounds: Run 1 lap (or 1:00 Row/Bike/Ski increasing intensity each round) :30 bar hang with scap activation :30 Hand st

Monday June 22, 2026

Schedule update: No 7am class on Tuesday 6/23. Sorry for any inconvenience! All other classes are on for normal schedule! Warmup 3 mins Cross symmetry/band stretching :30 walking lunges :30 knee push-

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