Rest Day! Open gym 5:30am and 5:30pm If Needed WOD: Last Person Standing: Power Snatch 95/65 First 4 min: 50 reps for time [2A] Min 5 starts Last Person Standing at 11 reps [2B] Notes: Part A is 50 reps “for time”. Once the clock hits 5 min complete 11 snatches on the min. Add one […]

For Time: 21 Thrusters (95/65) 21 Burpee Pullups 15 Thrusters (135/95) 15 Burpee Pullups 9 Thrusters (185/125) 9 Burpee Pullups PureFit: 21 DB Thrusters 15 Burpee 15 DB Thrusters 12 Burpee 9 DB Thrusters 6 Burpee

WOD For Time: 250 DU Then.. 2 rds 40 T2B 30/24 Calories or 400m PureFit: 100 Single Unders Then.. 2 rds 30 Sit-Ups 20 Calories or 200m  

Happy 4th of July! No class today Have a safe and fun weekend…we will see you back on Monday!

CFCody WOD 5 Rounds 500 meters Row/Ski/400 meter run 7 Strict HSPU 5 Front Squat (155/135)(135/95) Goal: Sub 20 min PureFit WOD 4 Rounds 500 meters Row/Ski/400 meter run 7 Seated press 10 Goblet Squats