Wednesday, Jan. 12, 2022

Jan 12, 2022
1 min read

We are heading to Miami to cheer on Coach Cassie at WODAPALOOZA! We will send results back and video via our wFacebook page when we can! The gym's schedule for the next 6 days are listed below.

Skill

4x4 Pulling triplet

Bent over Rows, Shrugs

WOD

4 Rounds

15 Power Snatches (65/965)

20 KB Goblet Squats (35/53)

25 KB Swings

30 Front Squats (65/95)

21 min time cap!!!

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Warm up 4 mins cardio 2 min static stretch Run 1 lap Walk KB OH - 1 min PVC Abs Circle - 1-arm Rows 4x6’s WOD ers 15 min AMRAP 7 Back Squats 7 Power Snatches 21 Double Und

Tuesday, April 14, 2026

Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Abstractor Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbe

Monday, April 13, 2026

Warm up Cardio 3 mins Bands stretch 3 mins Cardio 2 mins Med Ball warm up w/ ABS-6 mins WOD 6 Rounds of: 1 min of Dead Lifts 1 min of Wall Walks 1 min of GI Janes

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