Active Recovery Day! Open Gym 5am & 5:30pm Optional WOD 8 Rounds:400/300m Row200m Run1000/800m Bike -40min cap-

CFCody WOD 4min AMRAP:3 Rounds of DT (95/65)(75/55)Max Calories -Rest 4min- 4min AMRAP:2 Rounds of DT (135/95)(95/65)Max Calories -rest 4 min- 4min AMRAP:1 Round of DT (155/105)(115/85)Max Calories DT = 12 Deadlifts9 Hang Power Cleans6 Push jerks PureFit WOD 4min AMRAP x 3:2 Rounds of DB DTMax Calories-rest 2 min- DB DT=12 DB Deadlifts9 DB […]

CFCody WOD Strength – Overhead Squats3 Rep Max Conditioning“Nancy”5 Rounds for Time:400m Run/500m Row/Ski15 Overhead Squats (95/65)(65/45) -20min Time Cap- -This is a glory board WOD. Fight hard for every rep, full range of motion squats…lets break some GLORY BOARD records! Good Luck PureFit WOD Strength – Tempo DB Squats3-1-2 tempo (down for 3, hold […]

“Team Severin” [HERO] For Time:50 Strict Pull-ups (Each)100 Hand Release Push-ups (Each)5k Run Time Cap: 45 Minutes * Teams of 3* Alternate 200 Meter Runs (~8 Each)

CFC Power Clean “Double Agent” 3 Rounds For Time:500/400 Meter 30-20-10 Power Cleans (135/95)100 Double Unders Time Cap: 18 Minutes PureFit 3 Rounds For Time:400/300 Meter Row20-15-5 DB Power Cleans 100 Single Unders Time Cap: 18 Minutes