Tuesday, May 20, 2025

cfelation
May 19, 2025
1 min read

Warm up

jump Rope for 3 mins

Sit ups w/ wall ball 2 mins

1 min Jack knives

1 min Hollow Rocks

PVC

SNATCH Progression

Bar-8, Add-6, Add-3/4, Add-5x5’s

WOD

12-9-6-3

Mini Snatch Complex

(Wide grip Dead, Big Shrug, Hang Power, then, Power Snatch

then,

Box step ups (15/25)

Dips

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Sunday, January 25, 2026

We will be closed Sundsy due to weather conditions! I would like you to do this Sunday workout out in the snow and videotape it, submit to us. Fun time.!!! SUNDAY “HOME” workout:: ***3 SNOW ANGELS***

Saturday, Jan. 24, 2025

We will be closed Sundsy due to weather conditions! I would like you to do this Sunday workout out in the snow and videotape it submitted to us. Fun time.!!! SUNDAY “HOME” workout:: ***3 SNOW ANGELS*

Friday, January 23, 2026

Warm up Cardio 4 mins 2 mins stretch/bands 1 min oh kb walk 1 min hang 1 min wall Sit Pvc Bar only snatch balance 2x6 WOD “FIGHT GONE BAD” 4 Rounds of: Wall Balls Sumo DL High Pulls (55/75) Box Jumps

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