Wednesday, Nov. 23, 2023

cfelation
Nov 22, 2023
1 min read

Thanksgiving classes will b 8 and 9am only Today and Friday will be normal.

Skill

Ab circle- 1 rd

Any squats 3x8@60-65%

WOD

5?Stations

2:00 per - 1st Round

1:00 per - 2nd round

1) Back Squats (65/95)

2)Floor wipers w/ Press (65/95)

3) Devil Dogs (35/50)

4) Push Presses (65/95)

Mountain Climbers for 4 minutes

Just kiddin!

5) Bent Over Rows (65/95)

ROW

500m #10

500n #7

500m #4

Recent Posts

See All

Mon. July 20, 2026

Warm up SALLY UP - ? Push ups WOD 15 mins AMRAP 6 Back SQUATS 14 KB SWINGS Stay Tuned

Sunday July 19, 2026

WOD 60 POWER CLEANS - heavy 50 High Knees 40 Hand Stand push ups 30 Sand bag (over the shoulders) EMO2M - 5 burpees

Sat. July 18, 2026

Warm up 3 mins cardio 3 min AMRAP OF: 5 Bicycles 5 Alt KTE 5 Hollow Rocks 3 mins MU Practice PVC Bend-0ver Rows 4x6’s Thrusters pro WOD 21*15*9*3* of CLUSTERS C2B Pull ups ***=3 Wall Walks

Comments