Sunday, Sept. 6, 2026

cfelation

Sep 5

1 min read

Labor Day classes at 9am and 10am!

WARM UP

RUN 2 laps

Bike 2 mins

ROW 2 mins

SKI 2 mins

8 mins Cardio

Hang 1 min

Wall Sit 1 min

Plank hold 1 min

Dying Bugz 1 min

PVC

8-10 Snatch Balance (bar only)

WOD

4 rounds

18 Dumbbell OHS 35/50 (9 each arm)

15 Snatches (rx 55/75, rx+ 65/95)

12 bar over burpees

9 pullups (2 strict if possible)

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Monday, Oct. 12, 2026

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Sunday 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 ABSTRACTOR 1 of the days

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