Wednesday, Feb. 4, 2026

cfelation
Feb 4
1 min read

We send our love to Betsy!!!

HAPPY B - Birthday Deb! Feb.1 !!! A young milestone!!!!

B-Day WOD:

Buy in: 30 Deadlifts (135/185)

then,

4 Rds of:

15 Air Squats (use 65/95 if missed Feb.3 WOD)

15 KB Swings (35/53)

15 Box Step ups w/ DB

Then,

Cash Out: 30 Deadlifts (135/185)

Warm up:

3 rounds

:60 Secs of

Cardio

:69 secs Hole Sit

Then,

2 rds of:

30 Flutters

30 crunch w/ Twist

30 Hollow Rocks

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Friday, Aug. 7, 2026

WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

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