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Saturday, Oct. 4, 2025
HAPPY ANNIVERSARY TO OUR good FRIENDS (and Studs) Cassie n Laura!!! Warm up Runner warm up Run 3 mins 3 mins static stretch 3 mins Abs...
cfelation
Oct 31 min read
Friday, Oct 3, 2025
Warm up Runners warm up (jj ts pogos lunges) Jog 3 laps or 3 mins bike Michael Phelps Max plank hold Pendlay Rows (3x8) WOD 15 min (...
cfelation
Oct 21 min read
Thursday, Oct. 2, 2025
Warm up 3 mins stretch/cross sym Hip circuit 3 muns Run / cardio Abs Circle WOD 20 min EMO2M : 5 Deadlifts(155/225) 4 HSPU (1 strict) 3...
cfelation
Oct 11 min read
Wednesday, Oct. 1, 2025
Warm up Run 2 laps 1 min walk w/ OH KB 1 min bar hang Abstractor PVC BEND over Rows 4x6 WOD 12 min AMRAP 7 Power Cleans (75/115) E...
cfelation
Sep 301 min read
Tuesday, Sept. 30, 2025
Warm up Runners warm up Michael Phelps 3 rds of 357’s (pu, Su, sqts) Kipping Pullup review 4x6 1-arm rows WOD 4 Rounds of: Run 1 lap...
cfelation
Sep 291 min read
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 281 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 271 min read
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