WOD Blog
 | Fri, Mar 22 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 |
03222023 upper body(Weight) warm up 1x30sec neck stretch chest warm up large arm circles stretching arm across body over unders GVT Deadlifts, 10 reps EMOM for 10 min 3x10ea Superman RB pull downs DB pull Overs Seated RB Row 3x10ea RB Bent over Row see saw Rows Engaged bent Over Rows 3x10ea RB Good Mornings Bent over delt fly Upright Row/High pulls 1x30sec stretching arm acrossbody tricep stretch scapula Stretch stretching wall shoulder rotation shoulder flexion downdog pedal Reach Through
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