All Posts By

Melissa Graves

022724

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Tuesday, February 27WOD Warm-up: 10 Bootstrapper 10 Glute bridge 10 Hollow rock 10 Superman 16 Fire hydrant 7 Wallball 7 Tuck jump WOD: A) Box Squat (Box height should put...
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022624

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Monday, February 26WOD Happy Birthday, Megan Policicchio & Allison Kowalczyk! Warm-up: 10 Leg swing 30 Shuffle split 4 Up down dog 14 Speed skater 16 Single leg v-up 6 Spiderman...
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022324

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Friday, February 23WOD Last call to register for the 2024 CF MVA Intramural competition! Click here to register! Warm-up: 4 Inchworm 10 Scales 4 Deep squat complex 10 Scorpion 10...
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022224

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Thursday, February 22WOD Warm-Up: 75' Trinity 75' Bear crawl 3 Sun salutation 20 Jumping jax 8 Bootstrapper 2 Man-maker 10 DU/20 SU 5 KBS 5 Jumping slamball 4 Burpee 4...
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022124

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Wednesday, February 21WOD Warm-up: :30 Air bike :30 Yoga push-up :30 T-spine opener :30 Floor slide :30 Air bike :30 Ring row :10 Strict press :10 Push press :10 Push...
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022024

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Tuesday, February 20WOD Warm-up: 10 Leg swing 75' Walking Samson lunge 75 Backward bear crawl 14 Fire hydrant 5 Up down dog 1/2 Round Durante core 10 Cossack squat WOD:...
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021924

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Monday, February 19WOD Happy Birthday, Megan Healy & Aaron Hayman! Presidents' Day Schedule: Classes at 6am, 6:45am, 9:15am, 5:15pm. Regular OG schedule. Warm-up: 200/150m Row 4 Inchworm lunge 7 Floor...
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021724

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Saturday, February 17WOD WOD: A) 3-3-3-3-3 Front squat or OHS *14 minutes building. B) Partner WOD For time: 150 Partner Wallball (20/14#) 120 Box jump over (24/20") 90 Push press...
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