Starting TODAY Open Gym Schedule will run as follows Registration will open for: Monday & Tuesday on Sunday by 9am Wednesday & Thursday on Tuesday by 9am Friday & Saturday on Thursday by 9am

Sorry for the confusion with this and thank you for being patient with us! We will get this figured out. We loved seeing all your faces in the gym yesterday! We sure have missed you and sounds like all of us a starting at ground zero together!! Which means, we can only get better from here!!

Don't hesitate to contact an owner with any concerns or questions. If you are not able to get into a class you want please let us know so we can make adjustments where possible.

We will be offering Zoom sessions at 5:15am, 8:30am & 4:30pm. Access the link on the website daily.

CFCody WOD

Warm up (8min) 3 rounds: 200 meter run 10 single leg deadlifts 10 sit ups WOD 4 rounds: 5 Hang Power cleans (95/65)(65/45) 7 Jumping Lunges 100 meter run rest 2 min 4 Rounds: 5 Hang Power Cleans (95/65)(65/45) 7 Squat Jumps 100 Meter run @ Home Modifications: Hang Power cleans: use DB/KB or odd objects

PureFit WOD

3 rounds: 5 DB/KB Hang P. Cleans 7 Step back lunges 100 meter run/row rest 2 min 3 Rounds: 5 DB/KB Hang Power Cleans 7 sit ups 100 Meter run/row 5:15am Click Here 8:30am Click Here 4:30pm Click Here

 MWOD

Pre-WOD: Banded Hurdler- Place band on rack at floor level.  Hook band around leg at the crease of your butt. Get into a hurdler position on the mat with banded hip being back leg. Rotate upper body away from the leg and hip you are mobilizing. Do not overextend your back. To prevent this, keep the glutes on the banded hip squeezed during the exercise. This will help "open the hips" for running, lunging and squats. 60-90 seconds per side Post-WOD - Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly.  Start at top again and move foot externally, slide bar down slowly. Spend the majority of the time smashing the tight tissue. 2 min per leg