Active Recovery Day Open Gym 5:15am-6:15am & 5:30pm-6:30pm Optional WOD 10 sets for Load2 Front Squats-lift every 3 min

CFCody WOD 5 Rounds:12/15 Calories10 Box Jumps (24/30)3 Rope Climbs Rope Climb subsHalf the distance2 stand to lay to stand = 1 climb2 devils press = 1 climb Finisher3 Rounds::30sec Russian twists:30sec Superman hold PureFit WOD 5 Rounds:12 Calories10 DB step ups3 Devil Press or 6 KBS Finisher3 Rounds::30sec Russian twists:30sec Superman hold  

CFCody WOD On a 17min clock1600m Run/Row/Ski/Bike (80/96) in remaining time complete3 Rep MAX Shoulder PressorOn a 17min Clock1600m Run/Row/Ski/Bike in remaining time complete AMRAP of3 strict press (challenging weght)6 plank push ups12 Jumping lunges -Choose which options is best for you.  PureFit WOD On a 15min clock800m Run/Row/Ski/Bike(40) in remaining time complete AMRAP of3 […]

Teams of 2: You go/ I go: AMRAPx 20:00 10 deadlifts (95/135 lb)7 push presses5 handstand push-ups or feet elevated push-ups  

CFC Every 3:00 for 5 sets:200-m run7 pull-ups5 burpee pull-ups3 bar muscle-ups or C2B PureFit Every 3:00 for 5 sets:100-m run7 Ring Rows5 Box Step ups3 Devils press