WOD Blog
 | Fri, Dec 6 2024 |  |
 | Fri, Jan 17, 2025 at 9:00am Pilates Pop Up |
| Fri, Jan 24, 2025 at 9:30am Pilates Pop Up |
| Fri, Jan 31, 2025 at 9:30am Pilates Pop Up |
| Mon, May 26, 2025 at 8:00am MURPH |
| Sat, Dec 27, 2025 at 8:00am POP UP BOOTCAMP |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1187 days ago) |
12062024 - upper body(Time) 1x30sec neck stretch chest warm up large arm circles scare crows stretching arm crossbody over unders 3x10ea lat pull downs Underhand bent over rows SA RB pull over Engaged SA Curl 3x10ea Engaged bent over rows RB Hammer Curls Alternating DB Hammer Curls RB Forearm curls 1x30sec stretching arm across body tricep stretch scapula stretch shoulder flexion down dog pedal reach through cat cow
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