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, April 1, 2026

WARM UP 50 Burpees 40 Push ups 30 Pull ups 20 Deficit Hand Stand Push Ups 10 Heavy Deads .(195/335) Pendlay Rows 5x5 WOD3 Rounds of 25 Burpees 20 KB Swings 15 Power Snatches (75/115) 10 Deficit Hand S

Tuesday, March 31, 2026

CONGRATS TO DAVE AND BETSY, both qualifying for CrossFits Elite semis!!! Incredibly, Dave is still recovering from hip issues and Betsy is 29th IN THE WORLD in her age group, LET’S GOOOO!!! Warm up 4

If Monday, March 30, 2026

HAPPY B-DAYS BILL 3/27, Betsy 3/30 Average Age is 61!!! NEVER WOULD BELIEVE IT!!! Warm up Cardio 3 mins 2 mins static stretch :61 hang :61 hole sit :61 wall Sit :61 6” hold :61 Alt kte :61 Hollow Rock

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