Wednesday, Apr. 19, 2023

cfelation
Apr 18, 2023
1 min read

HAPPY B. BDAY to Keith 4/16/74 age 49

Skill

4 min AMRAP

7 Wall Balls

5 Push Ups

3 Pinch Grip Box Step ups (2x10/15's)

Then,

4 x 6 Squat Snatches. (@70%1rm)

WOD

49 Power Snatches (55/75)

49 Floor Wipers (55/75)

49 Pendlay Rows (tap ground)

49 Deficit Push ups

49 High Knees

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Sunday, January 25, 2026

We will be closed Sundsy due to weather conditions! I would like you to do this Sunday workout out in the snow and videotape it, submit to us. Fun time.!!! SUNDAY “HOME” workout:: ***3 SNOW ANGELS***

Saturday, Jan. 24, 2025

We will be closed Sundsy due to weather conditions! I would like you to do this Sunday workout out in the snow and videotape it submitted to us. Fun time.!!! SUNDAY “HOME” workout:: ***3 SNOW ANGELS*

Friday, January 23, 2026

Warm up Cardio 4 mins 2 mins stretch/bands 1 min oh kb walk 1 min hang 1 min wall Sit Pvc Bar only snatch balance 2x6 WOD “FIGHT GONE BAD” 4 Rounds of: Wall Balls Sumo DL High Pulls (55/75) Box Jumps

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