Tues. June 16, 2026

cfelation

Jun 15

1 min read

ATTN: There will NOT BE any classes on Thursday!

Warm up

Michael Phelps -arm circles(little n big), crosses, back slippers

2 rds of:

Runners warm up-10 JJ’s, T’s, pogos, lunges

5 inch worms

20 alt. KTE

20 Jack Knives

Run 2 laps

4 Rounds of 5 floor wipers w/ press

Power Snatch progression 8,5,3,2

WOD

5 KB SWINGS/25 Power Snatches

Run 1 lap

10 KB Swings/20 Power Snatches

Run 1 lap

15 KB Swings/15 Power Snatches

Run 1 lap

20 KB Swings/10 Power Snatches

Run 1 lap

25 KB Swings/5 Power Snatches

Run 1 lap

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“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)

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