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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Wed. Aug. 19, 2026

Happy Birthday to Queen Atifa (Atiya), 29 years young and we will do her birthday WOD on Thursday! Starting our 60-day challenge soon! LET’s GOOO! Family, friends, neighbors, etc, $99 for everything

Tues. August 18, 2026

Warm Up Runners warm up (JJ, T, etc) 3 mins Cardio 2 mins bands-upper 2 mins legs w/ bands 1 min Hole Sit 10 Burpees :30 Bar Hang 1- Arm Rows 4x6’s WOD 18 mins of :30/:30’s Wall Balls Toes to Bar Back

Mon. Aug. 17, 2026

3 rounds of: 10 Push Ups 10 Air Squats 10 Mountain climbers Then, 3-4 mins Cardio 1 min hang 3 mins Muscle up training swings and box transitions 1 min Alt Knees to Elbows 1 min Hollow Rocks PVC Snatc

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