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)

Recent Posts

See All

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

Comments