Wednesday, Nov. 23, 2022

cfelation
Nov 23, 2022
1 min read

Attn: There will be 8 AM and 9 AM classes only on Thanksgiving Thursday and Friday.

Skill

4x8 thrusters

WOD

16min EMOM

3 power snatches (65/95)

6 Lateral bar hops

9 Alt. Knees to Elbows

Final minute: burpee amrap !!

Recent Posts

See All

Thursday, April 9, 2026

Warm up Bands - 3 mins Runners warm up 3 rounds of: Run 1 lap 10 push ups 10 Air Squats Then, 2 mins Bicycles 2 mins Dying Bugs 1 min Hollow Rock PVC THRUSTER PRO WOD 7 Rounds of: 7 Thrusters (65/95)

Wednesday, April 8, 2026

Warm up 5 mins Cardio 20 push Aways 1 min hole Sit 1 min Wall Sit 1 min bar hsng 1 min KB OH Walk 10 push Aways PVC DEAD LIFTS 3-rep max +5-min Rest * WOD “Diane” 21-15-9 Deadlifts (155/225) Hand Stan

Tuesday, April 7, 2026

Warm up Runners warm up Michael Phelps 5 Inch Worms Cardio - 3 mins PVC Abstractor 4x6’s Bend Over Rows WOD “DEATH BY” Squat Cleans 16 mins When Fail, go to 4’s

Comments