Tuesday, Jan. 14, 2025

cfelation
Jan 13, 2025
1 min read

1 min PVC

1 min Lunge walk

Warm up

8 mins bike/Row/ski

Tabata Hollow Rocks

Tabata Air Squats

PVC

10 Snatch Balance-bar only!!!

WOD

75 KB Swings (35/53)

75 Box Step Ups w/ (35/40/45)

75 OH Squats (55/75)

THEN,

10 Muscle Ups (15-19 tries)

BAR OR Rings

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Friday, July 10, 2026

Warm up Jog 2 laps/bike/Row 1 min hang 1 min hole sit 1 min wall Sit Run 1 lap Abs Circle 10 10-second push ups Muscle Up HIGH BOX TRANSITION PVC THRUSTER progression for workout WOD 21-15-9-3 Thrust

Thurs. July 9, 2026

REMEMBER: NO CLASSES AFTER THE 4:30 - try to get there at 4:30!! Warm Up Jog 1 lap Walk 1 lap w/ KB Overhead Do 1 more lap - skip and shuffle 10 Lunges Then, 3 min AMRAP OF 3 Monkey jumps 5 sit ups w/

Wed. July 8, 2026

Thursday pm there will NOT be OLYMPIC WEIGHTLIFTING. There will be regular morning classes and also a 4:30 pm class1 Day Warm up WOD 3 Rounds of:the 20 DB Snatches(35/50) 18 Box Step Ups 16 Romanian D

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