WODOn a 20:00 clock:Build to a 3-rep-max front squat (3:00 rest between sets) Post-workout skill3 sets:20 weighted single-leg squatsOr20 alternating weighted reverse lunges– Rest 1:30 between sets.– Use one or two dumbbells to add loading. PUREFIT4 Rounds12 Ring assisted single leg squats/or to box100M Waiters Carry, switch at 50M12 Goblet squats200M Finisher:4 Rounds:20 hollow hold10 […]

Pre-workout strengthEMOM 7:1 power snatch + 1 hang power snatch WODFor time:15 power snatches (95/135 lb)(65/95 lb)(35/45 lb)5 rope climbs (15/15 ft)12 power snatches4 rope climbs9 power snatches3 rope climbs6 power snatches2 rope climbs3 power snatches1 rope climb*rope climb scaling options=height, climb as high as possible in two pulls, volume, narrow-grip strict pull-ups, pull-to-stands PUREFIT18:00 […]

Happy 4th of July! No classes today, see you Monday!

No Classes today – Happy 4th of July!

CFCody Independence Day WOD Buy in: 1 Mile run 4 Rounds:1 Round Cindy7 Deadlifts (155/225)7 Burpees over the Bar6 DB Snatch (35/50) (each arm) then:1000m Row *choose 2 different conditionig modalities Mile run sub1600m row/ski80/96 cal Bike 1000m Row sub1000m row/ski50/60 cal Bike PureFit Independence Day WOD Buy in: 1000m Run/Run/Ski 4 Rounds:1 Round of […]