Wed. March 19, 2025

cfelation
Mar 18
1 min read

Warm up

1 min hang

1 min wall Sit

1 min Hole sit

1 min Dying Bugs

1 min barbell clean n press

1 min toe touch stretch

1 min Sprint Bike/row/ski

Pvc

Squat Pro

Bar 8-10

Add 30 6

Add 30 2

Add - 3x8

WOD

Buy in: 40 Push ups (men close grip)

12 min AMRAP

2 Rounds of

8 Back Squats

1 Wall Walk

8 Box Step ups w/ DB (35/50)

*1 rope climb every 2 Rounds

Cash Out: 40 push ups

Recent Posts

See All

Thursday, Dec. 11, 2025

HAPPY BIRTHDAY GALEN (G$) 12/11/71, 54 years young. LET’s GOOOO!!!! Who”s doin MUM? Muscle ups w/ Mikey? Tuesday, 12/16 at 6:30pm (class will b at 5:30 and MU will b right after class!!! Holiday par

Wednesday, Dec. 10, 2025

SIGN UP FOR THE MUSCLE UP TRAINING AND Practice with gymnast Mikey at 6:30pm on Tuesday, $5-10 cover (donation)! Training and prac tice. Warm up 3 mins cardio 3 mins bands 1 min wall Sit 1 min hang 3

Tuesday, Dec. 9, 2025

ATTENTION: Muscle up teaching, review and practice with gymnast on Tuesday, Dec. 16 from 6:30pm-7:45pm!!! Cost is $10, first 14 to sign up on the white board!!! Warm up Band stretch 3 mins Cardio 3 m

Comments