Active Recovery Day Open Gym – 5:30am & 5:30pm Optional WOD 5 Rounds:40/30 Calories3 Rope Climbs20 Dbl DB Deadlifts100 m Farmers Carry (50s/35s) -35min Time Cap-

CFCody WOD Strength – Strict Pull up (10min)3 Attempts at a MAX set Conditioning3 Rounds: 500m Row400m Run-rest 3 min- *If you do not run, choose 2 different machines. PureFit WOD 3 Rounds:400m Row300m Run-rest 2-3min- *If you do not run, choose 2 different machines.

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 […]

WOD Teams of 3, AMRAP 30:3 Rounds of “The Chief”Max Calorie Row *1 partner starts on rower, 1 partner starts on the barbell, 1 partner starts resting everyone rotates upon completion of 3 rounds of “The Chief”** score = total calories

Part 1: Push PressBuild to a Heavy Set of 2 Par 2: WODOn the 2:00 x 10 Rounds:200m Run OR 250/200m Row/Ski, OR 15/10 calories on Assault Bike30 Double Unders10 Push Press (95/65)(65/45) PUREFIT On the 2:00 x 8-10 Rounds:200m run/row/ski30 Singles10 DB Push Press