WOD Team of 2 5 x 500m row or ski      while partner A rows, partner B does static holds rest 2 minutes between rounds, then switch so partner B rows and partner A does the static work Static work will be round 1: plank round 2: OH kb hold (switch arms as necessary) […]

WOD AMRAP 15 min 16 Alterntating Goblet Step Up (70/53) (24″/20″) 16 KB Snatch (70/53) (8 reps each arm) 12 T2B 50 Double Under Goal: 4+ Rounds PUREFIT AMRAP 15 Min :30 Wallsit 16 KB Snatch (8 reps each arm) 12 Wall Ball Situps 50 Singles

CFCody WOD STRENGTH: Front Squat-15:00 to find a heavy set of 3. WOD 40 Strict Pull Up/ring rows 80 Box Jump Over (24/20) 120 Squat Goal: Sub 16 min Optional: Wear a 20/14 lb Vest PUREFIT WOD Strength: Goblet Squat 3-3-3-3 Building weight WOD: 12 Min AMPRAP 9 banded Pull Up/ring rows 12 Box Step ups 15 […]

Open gym 5:30 am & 5:30 pm

WOD D.T. 5 Rounds of 12 Deadlift (155/105)(scaled 105/75) 9 Hang Power Clean 6 Push Jerk Goal: Sub 10 min Optional accessory work 400m walk with med ball hold (bear hug in front of body) PUREFIT 5 Rounds of 12 KB Deadlift 9 DB Hang Power Clean 6 DB Push Jerk Optional accessory work 200m walk […]