STRENGTH-BACK SQUAT Warm up Sets:5 Reps @ 40%5 Reps @ 50%3 Reps @ 60%Working Sets:3 Reps @ 70%3 Reps @ 80%3+ Reps @ 90% WOD 21-15-9Kettlebell Swings (70/55)(55/35)Burpees Directly into… 3 Rounds For Time:400m Run/Row/Ski21 Burpees PUREFIT Strength: 6-5-4-3-2-1 : Goblet Squat-building weight 15-12-9KBSBurpees/Up Downs Directly into… 3 Rounds for Time:400m Run/Row/ski18 Plate Ground to […]

Open gym times 5:30-6:30 a.m. and 5:30-6:30 p.m.

Gymnastics 3 Rounds, :45 On & :15 Off (9 min)Hollow Rocks with BandLat Pull (feet tap box or sitting on floor)Banded kipping pull-ups / Band T2B / Banded bar muscle up -reminder: this is for QUALITY not QUANTITY WOD AMRAP 6Max Rounds of “DT” (115/85) 1 Round of “DT”12 Deadlift9 Hang Power Cleans6 Push Jerks […]

WOD AMRAP x 20:600 Meter Row/Ski OR 40/30 Cal Bike15 Double DB Floor Press (35/20)(25/10)12 Double DB Alternating Plank Rows (35/20)(25/10)9 Devils Press (35/20)(25/10) PUREFIT AMRAP x 18:400M Row/ski or 30/20 cal Bike10 DB Floor Press10 DB Alternating Rows10 DB Suitcase Deadlifts

CFCody Team WOD with a partner from 0-9min Complete:3 Rounds:200 meter run(together)40 Wall Ball (divide reps however)-REST with remaining time 9-18min complete:3 Rounds:200 m run (together)30 Pull ups -REST with remaining time 18-27min complete:200 meter run (together)20 Burpees