Wednesday, July 14, 2021

Jul 13, 2021

1 min read

Congrats to Kathleen n Shawn w/ new son, Logan James!!! Parker and Leah were heard saying “Let’s Go”!!!

RINGER Run — sign up! Let’s GO!!!

August 1 will be an Elation 60-day jchallenge!!! Better than ALL others!!!

Skill

Thrusters 6x6@7007

WOD

24 min Time cap

100 Dying Bugs

10 Front Squats (65/95)

10 Push Presses (65/95)

etc

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Sat. Oct. 24, 2026

Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

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

Congrats to Kathleen n Shawn w/ new son, Logan James!!! Parker and Leah were heard saying “Let’s Go”!!!

RINGER Run — sign up! Let’s GO!!!

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