Tuesday, August 5, 2025

cfelation

Aug 4, 2025

1 min read

Warm up

Runners Warm up

Together: Lunge walks, high skips, shuffles, back pedals, jog, shuttle

Abs Circle

10 push ups

10 box Push ups

10 Floor Hip Drives

Michael Phelps

PVC

Hand Stand PU Tutorial

1 every :20 for 4 mins

EMO2M 8 hspu

WOD

4 Rounds of:

Run 1 lap/Row 250m/Bike 600m/ski erg 230m

12 Thrusters (55/75)

12 Bend Over Rows (55/75)

6 Strict Press (55/75)

Women Row 235m/bike 500m/ski 220m

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Friday, Oct. 16, 2026

THANK YOU ALL FOR A FANTASTIC 49th birthday celebration (that may be slightly exaggerated!). WOD 18-min AMRAP 9 Hollow Rocks 7 Box Jumps (or step ups w/ 35/45) 1 lap Run OR 9 Power Cleans 7 Hand

Thurs. Oct. 15, 2026

HAPPY BIRTHDAY COACH MIKE! 🎉 Thanks for everything you do for our Elation family! 🖤❤️ Warm up 3 mins Cardio Michael Phelps 7 push ups 7 sit ups 7 Squats 7 Hip Thrusters 7 Slo-mo Air Squats 7 Monkey

Wed. Oct. 14, 2026

Warm up Runners warm up JJs Ts pogos lunges Michael Phelps 3 rds of 1 min cardio 1 min KB OH walk 1 min plank 1/2 Tabata Horizontal Scissors 1/2 Tabata Jack Knives PVC Press pro STRICT Shoulder Press

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