Monday, Jan 19, 2026

cfelation

Jan 18

1 min read

There will NOT be a 5:30 AM class. 9 AM and the rest of the day should be able to happen.

40 DAY ACCOUNTABILITY CHALLENGE starts today!! Pick up your info packets and tracking spreadsheets at the box.

Warm up

Michael Phelps

Runners warm up

Cardio 4 mins

2 mins self stretch

Squat Snatches

(Work way up to 3x8)

WOD

18min EMO2M

5 Power Snatches (75/115)

6 Pull Ups (1 strict)

7 Front Squats (75/115)

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Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 Lateral Bar Hops

Friday, Oct. 9, 2026

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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