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Monday, Sept 29, 2025
Warm up 3 mins bike/Row 5 min EMOM 6 burpees then rrest Snatch review and progrression WOD 6 mins of :30/:30’s (3 rounds) Power Snatches...
cfelation
Sep 28, 20251 min read
Sunday, Sept 28, 2025
Happy Bday L age 30 something ! Uyou know who you are! Warm up 3 mins cardio 3 mins Bands/cross sym 1 min hang 1 min KB Overhead carry 1...
cfelation
Sep 27, 20251 min read
Saturday, Sept. 27, 2025
Warm up Run 1 mile or…given Static stretch/bands WOD 50 Double Unders 12 min EMOM 6 Toes to Bar 4 Clusters (75/115) Rest 2 mins Max...
cfelation
Sep 26, 20251 min read
Friday, Sept. 26, 2025
Runners warm up Michael phelps Own 4 mins Bring Ralphu Up/bring Ralphy down( Happy B-bday to Ralph!!! Born 9/24/64 , older than dirt, but...
cfelation
Sep 25, 20251 min read
Thursday, Sept 25, 2025,
Abs Circle WOD TABATA Push ups Tabata Jack Knives 8 min AMRAP OF: 6 Push Presses (65/95) E ((75/115) 2 Wall Walks w/ 1 hand Stand push up...
cfelation
Sep 24, 20251 min read
Wednesday, Sept. 24, 2025
Warm up :30 secs each: Walk Skip High skip Shuffles Grapevines High Knees Then, Abstractor Cardio - 3 mins PVC Pendlay Rows 4x6’s WOD 50...
cfelation
Sep 23, 20251 min read
Tuesday, Sept 23, 2025
Warm up Runners warm up Achilles stretch KB OH Walk - 1 min Hole Sit w/ KB :30 PVC Squat Clean review WOD 7 Rounds of: 3 mins to...
cfelation
Sep 22, 20251 min read
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