“Smoke Alarm” On the 2:00 x 15 Rounds:15/12 Calorie AMRAP “Bergeron Beep Test” “Bergeron Beep Test”:7 Thrusters (75/55)7 Pull-ups7 Burpees PureFit “Smoke Alarm” On the 2:00 x 7-10 Rounds:15/12 Calorie RowAMRAP of: 5 DB Thrusters5 Ring Rows5 Up Downs

6 Rounds:1 Minute AbMat Sit-ups1 Minute Farmers Carry (10 Meters)1 Minute Box Jumps (24″/20″)1 Minute Shuttle Runs (10 Meters)1 Minute Step Back Lunges1 Minute Rest Farmers Carry: (50’s/35’s) PureFit 3-5 Rounds:1 Minute AbMat Sit-ups1 Minute Farmers Carry (10 Meters)1 Minute Box Jumps (24″/20″)1 Minute Shuttle Runs (10 Meters)1 Minute Step Back Lunges1 Minute Rest

PART 1: Push Press 5 Sets of 4 *Score = Lowest weight used PART 2: “Dirty Work” AMRAP 6:60 Deadlifts (115/85)Max Calorie Directly Into.. AMRAP 6:45 Hang Power Cleans (115/85)Max Calorie Directly Into.. AMRAP 6:30 Shoulder to Overhead (115/85)Max Calorie PureFit AMRAP 6:50 KB Deadlifts Max Calorie Directly Into.. AMRAP 6:40 KBS Max Calorie Directly […]

PART 1: Overhead Squat 5 Sets of 4 PART 2: “Starting Over” AMRAP 15:15 Overhead Squats (95/65)30 Dumbbell Hang Snatches (50/35)60 Double Unders PureFit AMRAP 15:10 Goblet Squats 20 Dumbbell Hang Snatches 30 Single Unders

CFCody Team WOD Teams of 2:30min AMRAP:Partner 1 completes:5 Handstand push ups/2 wall walks10 air squats15 sit upsPartner 2 completes:Max calories-switch when partner 1 completes 5-10-15…continue this pattern for 30 min. -Score = total calories Holiday Schedule Monday July 4th: CLOSEDTuesday July 5th: 5:15-6:45am Open Gym, 8:30am, 4:30pm & 5:30pm ClassesWednesday – Saturday: Regular Schedule […]