WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Mon, Mar 4 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 |
 | Happy Birthday: Carla |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1182 days ago) |
03042024 - legs(Weight) Warm Up (Length of the gym) Walking Quad Stretch w/calf Raise Walking knee hugs w/calf Raise High Knees Butt kicks Walking high leg kicks Walking SL RDL Lateral lunge shuffle Forward Lunge Windmill stretch Cossack Squats Scorpions 3x20ea Calf Raises Leg Extensions Wt Nordics 3x12ea Cyclist Squats Bulgarian Split Squats Sumo KB Squats 4x 30sec Weighted wall sit F Wall sit - no weight Roll out: Back, legs Hamstrings Scorpion hip flexor stretch
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