WOD For time:21-15-9:Sumo deadlift high pulls (75/115 lb)(55/75)Toes-to-bars*you can choose to add on a 500/400 row or ski, or 24/20 cal bike after each round Post-workout:EMOM 10:5 barbell good mornings (start with same weight used in wod and add if needed) PUREFIT 21-15-9KB SDHPKnees 2 Elbows/ wallball SitupsKB Straight Leg DLCalories

Closed no classes today. Have a great holiday weekend! See you Monday 

Closed No classes today. Have a great holiday weekend! See you Monday with regular scheduled classes. 

CFCody Turkey WOD “Burn the Bird”For Time:30 Clean & Jerks (135/95)(95/65)-rest 1 min-5 Rounds:15 Calories/200m run15 KBS (55/35)(35/25) -rest 1min- 4 Rounds:4 c2b Pull ups/pull ups8 HSPU/push ups/seated press16 Pistols/reverse lunges/air squats -rest 1min- 3 Rounds:15 Box jumps (24/20)3 DB/KB Turkish get ups (each arm) -rest 1min- 2 Rounds:20 Wall Balls (20/14)30 sit ups(can add […]

CFCody WOD Partner WOD20min AMRAP:400m Run/Row/Ski/Bike (24/20)6 Rope Climbs400m Single DB Farmers carry*partners run together. Divide other movements up, One person working at a time.  Rope Climb Subs2 Lay to stand = 1 climb2 Devils press = 1 Climb2 Renegade rows = 1 Climb PureFit WOD Partner WOD15min AMRAP:400m Run/Row/Ski/bike6 Lay to stand on rope400m […]