Open gym times 5:30 am & 5:30 pm Optional WOD100 Lateral Burpees Over Rower*Every 2 minutes (starting at 0:00), 250/200 Meter Row

HAPPY 40TH BIRTHDAY TO MINDY!! YEEHAW!! WISHING YOU THE BEST DAY….LET’S CELEBRATE YOU THIS FRIDAY, @6:00 PM WITH A SPECIAL BIRTHDAY WOD & POTLUCK TO FOLLOW. AMRAP 20: 10 Handstand Push-Ups/Push-Ups30 Double Unders50-ft. DB Front Rack Lunge (50’s/35’s)(35’s/25’s) PUREFIT AMRAP 18: 10 Pushups60 Singles50 ft Lunge200M Row/Ski

Build to a heavy set of 5:Deadlift AMRAP 5:Toes to Bar/Knees to Elbow/Abmat Sit-Ups*On the Minute (starting at 0:00), 9 Deadlifts (185/135)(135/95) REST 5 MINUTES AMRAP 5:Chest to Bar Pull-Ups/Pull-Ups/DB Row*On the Minute (starting at 0:00), 9 Front Squats (95/65)(65/45) PUREFIT Strength: Build to a heavy set of 5 KB/DB deadlift-perfect form AMRAP X 129 […]

CFCody Team WOD Teams of 2-46 Rounds EACH:5 Strict HSPU/kip HSPU/ring push ups/deficit push ups7 KBS (HEAVY)(70/55)(55/35)12/9 Calories12 DB OH walking lunges (35/25) (1 or 2 DB) –Waterfall format…teammate 1 starts on HSPU, when they are done and move to KBS teammate 2 begins HSPU..continue to follow each other. -you may not pass your teammate.-you […]

CFCody WOD For Time:5 Rounds:12 Deadlifts (115/85)(95/65)12 Burpees over the barimmediately into….5 Rounds:9 Hang Power Cleans (115/85)(95/65)9 Box Jumpsimmediately into…5 Rounds:6 Push Jerks (115/85)(95/65)6 Burpee Box Jumps (24/20) -Choose a barbell weight that you are able to complete 6 Push Jerks UNBROKEN. -30 min time Cap- PureFit WOD 4 Rounds:12 KB Deadlifts6 up downs/burpeesimmediately into…4 […]