New Programming Cycle: Starting Next week will will transition into a "Base cycle" for the next 13 weeks. The goal is to build a strong foundation(Base) of strength, technique, endurance, strict gymnastics, and skills. Be on the lookout for the areas of focus mentioned above each day/week.

This week we test our 1RM or find a new 1RM. Make sure to record these numbers as we will look to re-test these numbers at the end of our Base Cycle. Ask your coach for any questions on how to get the most out of the next 13 weeks. Good Luck!!

CFCody WOD

Strength - Deadlift (20min)
-Build to a Heavy Single-

Conditioning -
7min AMRAP:
Wall Balls (20/14)
-Every min on the min (starting with 1:00) complete
5 Deadlifts (225/155)(155/105)

Score = Total Wall Balls completed

PureFit WOD

REMINDER: Today is the LAST day PureFit will be at 7:30am. Starting Tomorrow (Tuesday Aug 23), class will move back to 9:30am. Thanks for a great summer!

Endurance -
3-4 Rounds:
:45sec Row
:15sec Rest
:45sec Bike
:15 sec Rest
:45sec Ski
15sec Rest

Conditioning
7 min AMRAP:
Wall Balls
-On the Min(starting with 1:00) complete
5 DB/KB Deadlifts

-Score = total Wall balls completed