CFC: Fight Gone Bad 3RDS of Max Reps 1:oo Wall Ball 1:00 SDLHP 75/55 1:00 Box Jump 20″ 1:00 Push-Press 75/55 1:00 Cal. Row 1:00 Rest PureFit: 3RDS of Max Reps 1:oo Wall Ball 1:00 KB SDLHP 1:00 Box Step-Ups 1:00 Cal. Row 1:00 Rest MWOD Pre-WOD:  Thoracic Spine Lacrosse Ball Smash – Lie on your […]

Rest Day: Open Gym: 5:30am and 5:30pm.    (*No Mobility) CrossFit Gymnastics is at 5:30pm.

CFC: 10 Min.- Build to a heavy : 3 rep touch and go snatch 11-9-7-5 Power Snatch (135/95)(95/65) Muscle-Ups (bar or ring)  or Pull-Ups + Dips (ex: rd 1= 11 pull-ups+ 11 dips: rd 2= 9 PU+ 9 dips etc.) PureFit: 15-12-9-6-3 KBS Ring Rows Box Dips MWOD Pre-WOD: Shoulder Primer – place a thin band across […]

CFC: AMRAP x 25 400m Run 20 Barbell Goodmornings 20/15 Calories 15 Sit-Ups PureFit: AMRAP x 17 200m Run 15 Banded Goodmornings 12 Calories 10 Sit-ups MWOD Pre-WOD: Posterior chain banded flossing Post-WOD: Hip flexor stretch or achilles stretch.  After running these two areas get tight. Do both stretches if time allows. Banded Anterior Hip […]

Team WOD Team of 2: Together on a 12min running clock -Run 1 mile (record your mile time) with remaining time, one person working at a time -row/ski/bike Max cals -rest 2 min- 16 min AMRAP: 4 pull ups (strict for advanced) 6 KBS (55/35)(35/25) 8 slam balls -complete entire round then switch-