Wednesday, Dec. 21 2022

cfelation

Dec 21, 2022

1 min read

Christmas Eve morn worouts , the 12 days of Christmas will be at 8am and 9am (9:15 or so).

No classes Sunday 12/25.

Christmas/Holiday party - Jan 14, 2023

Skill: 4 mins 357's air squats, side66 lunge, jumping lunges Respectively!!

WOD

21 min EMOM

3 OH SQUATS .(65/695)

4 Pendlay Rows

5 Dying bugs

Rest till :00

Abvent.

3 Rounds

20 Heal Rocks
3o Jack Knives
40 Hollow Rocks

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Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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