Active Recovery Day! Open gym @ 5:30-6:30am & 5:30-6:30pm Optional WOD Pre-WOD – 8min EMOM:10-20sec Handstand hold 3 Rounds for time:15 DB Push Press (50/35s)(35/20s)50ft DB front rack Lunges (same weight)50 Double unders/75 single unders  

CFCody WOD 10 Rounds for time:3 Bar Muscle ups5 50ft shuttle runs (25ft down + 25ft back) = 1 shuttle Bar Muscle ups subs3 Chest to Bar pull ups3 chin over the bar pull ups3 strict pull ups Post WOD FinisherNot for time:30 strict pull ups*can use a band b... Continue Reading

CFCody WOD 20min AMRAP with a Partner:10 Sumo Deadlift High Pulls (75/55)10 Wall Balls (20/14) -Partner completes entire round then switch-One person working at a time. PureFit WOD 20min AMRAP with a Partner:10 KB Sumo Deadlift High Pulls 10 Wall Balls ... Continue Reading

Complete as many reps as possible in 20:00 of: Teams of 22 chest-to-bar pull-ups2 burpee box jump-overs (20/24 in)4 chest-to-bar pull-ups4 burpee box jump-overs (20/24 in)6 chest-to-bar pull-ups6 burpee box jump-overs (20/24 in)… continue to add 2 reps ... Continue Reading

CFCody WOD Open WOD 24.2   As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts 50 double-unders ♀ 125 lb /65lbs♂ 185 lb /95lbs *Find all the movement standards HERE Rowing Substitutes 300m Ski 200m run 18/15 cal bike Doub... Continue Reading