WOD FOR TIME 12-9-6 Hang Squat Clean (135/95)|(95/65) Box Jump (20/20) 9-7-5 Hang Squat Clean (155/105)|(115/75) Box Jump (24/20) 7-5-3 Hang Squat Clean (185/125)|(135/95) Box Jump (30/24) COOL DOWN 5:00 Slow Pace on your choice bike/ski/rower PUREFIT 15-12-9-6-3 Med Ball Squat Cleans Step Ups COOL DOWN 5:00 Slow Pace on your choice bike/ski/rower MWOD Banded […]

CFCody WOD team of 2: Elizabeth 21-15-9 Cleans (135/95) Ring dips   6 rounds of Cindy- 5 pull ups 10 push ups 15 squats   2 rounds of Kelly- 400 meter run 30 wall balls (20/14) 30 box jumps (24/20)   6 rounds of Cindy 5 pull ups 10 push ups 15 squats  

CFCody WOD 15 min AMRAP: 6 Push jerks (185/135)(135/95) 2 rope climbs or 6 Toes to bar 6 shuttle sprints *rope climb sub = 3 Toes 2 Bar/ 1 rope climb PureFit WOD 12 min AMRAP: 6 DB push jerks 6 K2E 6 shuttle sprints MWOD PreWOD:  Hamstring lockouts- wrap light band around foot. While lying […]

CFCody WOD 5-7 rounds: 7 Goblet squats (75/55)(55/35) 7 KBS (75/55)(55/35) 14 burpees -rest :30 sec between rounds- *goal is to maintain same pace each round.  If you slow down significantly after 5 rounds STOP. PureFit WOD 4-7 rounds: 7 goblet squats 7 KBS 7 box burpees or up down -rest :30 sec between rounds- […]

Active Recovery Day! Open Gym & Mobility @ 5:30AM & Open Gym @ 5:30PM