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Monday, December 8, 2025
Warm up Runners Warm up: :30 of jj’s, T-claps, Pogos, Lunges 2 mins static Stretches Run 2 lapS CORE warm yup w/ KB WOD 6...
cfelation
Sep 71 min read
Sunday, Sept 7, 2025
SURPRISE! Sunday Fun Day WARM UP Walk 2 mins Bands 3 mins Cardio 4 mins PVC Lite Squat clean n jerks - bar only - 12 PENDLAY Rows 4-8...
cfelation
Sep 71 min read
Saturday, Sept. 6, 2025
Warm up Wall Ball warm up Cardio 4 mins “Sally Yp” for push ups PVC WOD 16 min AMRAP 6 Devil Dogs (35/53) 7 Toes to Bar 8 Thrusters (65/95)
cfelation
Sep 51 min read
Friday, Sept. 5, 2025
HAPPY BIRTHDAY STACEY!!! (9/4/80, age 45) Warmup 2 min stretch 4 mins Cardio 4 mins Abs 3 mins Cross symmetry. Bend over rows 4x8 stacey’s...
cfelation
Sep 41 min read
Thursday, Sept. 4, 2025
Happy Bday Stacey - BDAY WOD FRIDAY! Warm up 20 jjs 20 T’s 20 Pogos 20 Lunges 20 burpees 20 push ups 4 mins cardio 3 mins bsnds 1-arm...
cfelation
Sep 31 min read
Wednesday, Sept. 3, 2025
WOD 10 mins .:30/:30’sq Alternate between Power Snatches (65/95) Burpees 1 min trst Then, 6 min AMRAP OF: 4 GI Jane.’s 8 KB SWINGS
cfelation
Sep 21 min read
Tuesday, September 2, 2025
If I do say so myself, what a great long weekend of workouts (lol)!!! Big turnouts and awesome work!!! WHOOT WHOOT!!! Warm up Lets all...
cfelation
Sep 11 min read
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