Active Recovery Day Open Gym 5:30-6:30am & 5:30-6:30pm Optional WOD Power Snatch3-3-3-3-3-3-3-build to a 3RM *After you find you Max, take 75% and complete As Many Reps As Possible. Conditioning10min AMRAP:10 Thrusters (85/115)10 Power Snatch (85/115)

CFCody WOD 2 sets:-3min-400m Run + Max rep T2B/Knee raised/weighted sit ups with remaining time-3min-400m Run + Max rep KBS (55/70)(55/35)(35/25) with remaining time-3 min-400m Run + Calories with remaining time PureFit WOD 2 sets:3 min300m Row + Max med ball sit ups with remaining time.3 min300m Row + Max KBS with remaining time3 min300m […]

CFCody WOD Nutrition Test WODWith a 22min Clock…0:00-12:001 Mile run/1600m row/ski/Bike (96/80)12:00-22:0010min AMRAP of Cindy:5 Pull ups10 Push Up15 Squats *Use Scorecard to record EXACTLY how you completed the workout.  We will re-test this in 30 days.  PureFit WOD Nutrition Test WODwith a 16min Clock…0:00-9:00min800m Run/Row/Ski/Bike (40)9:00-16:007min AMRAP of Cindy:5 Pull ups10 Push ups15 Squats […]

WODIQF 24.3For time:3 rounds:10 handstand push-ups (push-ups)20 toes-to-bar (hanging knee raises) 2 rounds:10 strict handstand push-ups (db push press)5 rope climbs (15 ft) (pull to stands) 1 round:10 chest-to-wall handstand push-ups (db press)20 muscle-ups (pull-ups) Time CAP: 15:00

WODIQF 24.23 rounds for time:50 wall-ball shots (14/20 lb) (9/10 ft),(10/14 lb)(9/10 ft)50 lateral burpee box jump-overs (20/24 in)(12/20 in) Time CAP: 20:00 PUREFIT 3 Rounds for time:25 Wall-ball25 Burpees/Up downs/Burpee step back from box25 Sit-ups200m Run/Row Time Cap 20:00