WOD 4 rounds for time: 24 Russian kettlebell swings 55/35 12 one arm kb row on each arm 100m single arm kb overhead carry 200m run/row/ski PUREFIT 4 rounds for time: 20 Russian KBS 10 one arm KB row on each arm 100m single arm kb overhead carry 200m run/row/ski

WOD Plank hold for 6 mins Every time you break, complete: 800m run/row/ski 30 Lunges If you can hold a 6 minute plank with good form without breaking, then once plank is completed you complete one round of 800m, 30 lunges. PUREFIT Plank hold 3-5 MIN (choose plank time according to your plank level) Every […]

Open gym 5:30 am and 5:30 pm

STRENGTH Deadlift 5 sets of 5, touch and go increasing weight each round WOD 4 rounds for time of: 200m run/row/ski 15 deadlifts 115/75, 95/65 12 power snatch 115/75, 95/65 PUREFIT STRENGTH Deadlift 5 sets of 5, touch and go increasing weight each round WOD 4 Rounds 200 M Run/Row/Ski 18 Deadlifts 12 Alternating DB […]

WOD “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *modify reps as needed PureFit 3-4 Rounds 20 Pullups 20 Pushups 20 Situps 20 Squats