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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...
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Sep 261 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...
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Sep 251 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...
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Sep 241 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...
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Sep 231 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...
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Sep 221 min read
Monday, Sept. 22, 2025
Warm up All together (beginning 5 mins into class) Runners Warm up Michael Phelps 3 mins cardio - Choice Pvc Bar only - good mornings Bar...
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Sep 211 min read
Sunday, Sept. 21, 2025
Warm up Runners warm up (10 - Jj’s, T’s, pogos, lunges) 3 mins-Static stretch Run 4 laps 3x8 Pendlay Row WOD 4 Rounds of: 6 Deficit Push...
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Sep 201 min read
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