Tuesday, Oct.1, 2024

cfelation

Sep 30, 2024

1 min read

Warm up

20 Push ups

20 Sit ups

20 air Squats

20 TTTT’s

1 min Wall Sit

1 min Bar Hang

Abstractor

PVC

PROGRESSION Squat Cleans 5x5

WOD

5 Rounds of:

7 KB Swings (35/53)

9 Power Cleans (95/135)

11 GI Janes (burp/ pull up)

1 Bar Muscle up (M=3 strict pull ups)

Recent Posts

See All

Friday, Oct. 16, 2026

THANK YOU ALL FOR A FANTASTIC 49th birthday celebration (that may be slightly exaggerated!). WOD 18-min AMRAP 9 Hollow Rocks 7 Box Jumps (or step ups w/ 35/45) 1 lap Run OR 9 Power Cleans 7 Hand

Thurs. Oct. 15, 2026

HAPPY BIRTHDAY COACH MIKE! 🎉 Thanks for everything you do for our Elation family! 🖤❤️ Warm up 3 mins Cardio Michael Phelps 7 push ups 7 sit ups 7 Squats 7 Hip Thrusters 7 Slo-mo Air Squats 7 Monkey

Wed. Oct. 14, 2026

Warm up Runners warm up JJs Ts pogos lunges Michael Phelps 3 rds of 1 min cardio 1 min KB OH walk 1 min plank 1/2 Tabata Horizontal Scissors 1/2 Tabata Jack Knives PVC Press pro STRICT Shoulder Press

Comments