Wed. June p10, 2026

cfelation
Jun 9
1 min read

Warm

Cardio 3 mins

Bands 3 mins

30 GHD’s anytime

WOD

5 Rounds of:

8 Clean n Jerks (105/145)

10 Devil Dogz (35/50)

12 Lateral Bar Hops (R/L=1)

***Ascending Rope Climbs -5 only***

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Wed. July 22, 2026

Oly lifting will b with the 7pm class tonight. ((No class Thurs. at 7pm) WOD 12 min EMOM 4 Power Cleans (65/95) 4 Devil Dogz Then , :90 rest and add lbs Then 6 min AMRAP of: 4 Power Cleans (95/135) 4

Tues. July 21, 2026

HAPPY BIRTHDAY RHONDA - another year at 49!!! Warm up 3 mins cardio 3 min AMRAP 3 push ups 3 sit ups 3 Squats Abs circle PVC PENDLAY Rows 4x6’s Snatch Pro WOD 5 Rounds of: Run 1 lap 8 Mountai

Mon. July 20, 2026

Warm up SALLY UP - ? Push ups WOD 15 mins AMRAP 6 Back SQUATS 14 KB SWINGS Stay Tuned

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