Tuesday, Oct. 8, 2024

cfelation
Oct 7, 2024
1 min read

Warm up

3 mins machine or jog 3 laps

1 min bar hang

1 min oH KB WALK - R

1 min - L

30 GHD’s at any time

2 mins of 333 of Pu, Su, Sqs

1 min Plank hold

PVC

PROGRESSION on Snatches 5x5’s

2 min break restroom/water

WOD

15 min EMOM

5 Power Snatches (75/115)

Burpees until ::45 mark (count runnin total pls)

FINISHER: 4x6 1-Arm Rows (each arm)

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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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