Wed. Aug. 19, 2026

cfelation
1 day ago
1 min read

Happy Birthday to Queen Atifa (Atiya), 29 years young and we will do her birthday WOD on Thursday!

Starting our 60-day challenge soon!

LET’s GOOO! Family, friends, neighbors, etc, $99 for everything including 2 months of unlimited classes, prizes, 3 - 1 on 1’s (on-ramp), 1 free evaluation by an awesome physical therapist (been to the Cf games with a top athlete), a nutrition seminar, and more!!!! See video on Instagram and Facebook.

WOD

6 Rounds of:

8 Heavy Power Cleans(115/155)

8 Pull ups (2 strict)

1 Rope Climb (4 total)

Run 1 lap

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HAPPY BIRTHDAY (19th!!!) Atiya!!! AGE 29!!! 29 Thrusters (65/95) 29 Wall Balls 29 Devil Dogz (35/50) 29 Box Step Ups w/ Db (35/50) 29 Ring Push Ups 29 Burpees Warm up will b on the white board Atiya

Tues. August 18, 2026

Warm Up Runners warm up (JJ, T, etc) 3 mins Cardio 2 mins bands-upper 2 mins legs w/ bands 1 min Hole Sit 10 Burpees :30 Bar Hang 1- Arm Rows 4x6’s WOD 18 mins of :30/:30’s Wall Balls Toes to Bar Back

Mon. Aug. 17, 2026

3 rounds of: 10 Push Ups 10 Air Squats 10 Mountain climbers Then, 3-4 mins Cardio 1 min hang 3 mins Muscle up training swings and box transitions 1 min Alt Knees to Elbows 1 min Hollow Rocks PVC Snatc

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