Wednes. April 9, 2025

cfelation
Apr 8, 2025
1 min read

Warm up

3 mins cardio

3 mins bands

3 min AMRAP PUSH UPS, monkey jumps, squats

PVC

FRONT SQUAT 3 x 8

WOD

2 min /:90/:60/:30 stations

DB Snatches (35/50)

Air Squats

Ring Rows

Wall Balls (14-20)

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Wednesday June 24, 2026

Warmup: Run 2 laps 20 Jumping jacks 20 T-claps 20 pogo jumps 20 air squats 20 lunges (10 each leg) 20 side lunges (10 each leg) 20 pike pushup shoulder taps (10 each side) 2:00 Overhead DB Walk (switc

Tuesday June 23, 2026

NOTE: There will not be a 7am class today. Sorry for any inconvenience! Warmup: 3 rounds: Run 1 lap (or 1:00 Row/Bike/Ski increasing intensity each round) :30 bar hang with scap activation :30 Hand st

Monday June 22, 2026

Schedule update: No 7am class on Tuesday 6/23. Sorry for any inconvenience! All other classes are on for normal schedule! Warmup 3 mins Cross symmetry/band stretching :30 walking lunges :30 knee push-

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