WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Fri, Jan 19 2024 |  |
 | Sat, Mar 30, 2024 at 10:00am Workout at Chateau Meichtry |
| Mon, May 27, 2024 at 8:00am MURPH |
| Sat, Jul 6, 2024 at 9:00am FAMILY FIT FEST |
| Thu, Nov 28, 2024 at 8:00am Thanksgiving Fun Run |
| Fri, Jan 17, 2025 at 9:00am Pilates Pop Up |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1185 days ago) |
01192024 - upper body(Weight) warm up 1x30sec Neck stretch chest warm up Large Arm Circles Stretching arm across body Over Unders Circuit 1 - 3 Rounds 12 Bent Over Rows 10 Scapula Push Ups 8 1.5 OH Press 8 3 point raise Circuit 2 - 3 Rounds 12 Low-high RB Fly 12 Supine Close Grip Pull down 12ea SA Door Pull Over 12 RB Good Morning Cool down - 1x30sec stretching arm crossbody tricep stretch scapula stretch stretching wall shoulder rotation Shoulder flexion Down dog pedal reach through
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