Wednes, Dec. 18, 2024

cfelation
Dec 17, 2024
1 min read

Happy Belated Birthday to big John! 60 yrs young! 12/12/64

Warm up

3 mins Cardio

2 mins bands

20 JJ’s

20 Lunges

20 TTTs

Then,

Abstractor

PVC

FLOOR Press 5x5’s

WOD

12 mins

EMOM

5 Push Presses (75/115)

5 Box Step ups w/ lbs ((35/50)

Then,

60 Cals Bike/Row (55 ladies)

Recent Posts

See All

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-

Comments