• shihan44

Tuesday March 17

St. Patrick’s Day WOD

For time:

3 rounds

17 squats

17 pushups

17 hollow rocks

scale: pushups on back of couch or kitchen counter or table!

a special award for best St Paddys Day costume, bonus points for rainbows!

Post your pictures and time in comments on our Facebook page!


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups


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Estes Park, CO 80517

(970) 227-0499

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