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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Wednesday, Jan. 14, 2026

Warm up Bike/row/ski 4 mins Static stretch w/ coach Michael Phelps PVC BEND OVER ROWS 4x6 WOD 3 Rounds of 1 min max Wall Balls 2 mins Power Snatches (55/75) 2 min max upper Abs 1 min wall Balls

Tuesday, January 13, 2026

Congratulations Richard and Julie. Little Richard entered Jan 12,at 4:38am7lbs 3oz!!! HAPPY BIRTHDAY SANTHOSH! 1/13/92 age 34 Warm up will be on the board. Please follow BDAY WOD Buy in: 34 push ups

Monday, Jan 12, 2026

HAPPY B-BDay GRAHAM 1/11/69 Age 57 Warm up 30 reps each - ,jj’s, pogos, lunges :30 each: Hang, wall Sit, Hole Sit, plank, bugs, Rocks 3 mins Cardio PVC STRICT PRESSES 4x6’s WOD 2 Rounds of🎈🎈🎈 Roun

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