CFCody WOD 5 – 3min Rounds: 400 meter Row/Run/Ski/Bike (25/20) Max reps Clean & Jerks (135/95)(95/65) …rest 2 min after each round… PureFit WOD 4 – 3min Rounds: 400 meter Row/Run/Ski/Bike (25/20) Max reps DB Clean & Jerks …rest 2 min after each round…

Memorial Day Schedule 7am, 8am & 9am classes. Please arrive on time to allow enough time to complete the workout. CFCody WOD “Murph” 1 Mile Run 100 Pull ups 200 Push Ups 300 Squats 1 Mile Run Lieutenant Michael Patrick Murphy lost his life in June 2005 during a mission to kill or capture a Taliban […]

WOD 24 minute AMRAP, team of 2: 5 Deadlifts 225/185, 185/135 5 Box jumps 24/20 100m Farmers carry (55/35, 35/25 one kb in each hand) 20 double unders *partner A completes 1 round while partner B rests then switch…

Strength OH press (strict) 5-5-5 WOD 21-15-9 Calories Push press 95/65, 75/45 Box Jumps PUREFIT 21-15-9 Calories Seated Press Box Step Ups

WOD For time: 1000m row or ski -then- 3 rounds of: 10 Toes-to-bar 10 Burpees 10 Kettlebell Swings 55/35 -then- 1000m row or ski PUREFIT For time: 800M Row -then- 3 Rounds of: :30 Plank 10 Up/downs 10 Air squats -then- 800M Row