WOD: 10 RDS 12 Russian KBS (70/30)(55/35) 7 Burpee Box Jump Overs 5 Pull-ups PureFit: 7 RDS 10 Russian KBS 8 Ring Rows 5 Burpees Mobility WOD: Pre-WOD –  Banded shoulder flexion – Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to your ear with elbow […]

Open Gym and mobility at 5:30am and Open gym at 5:30pm This Saturday, December 1, @ 6:30pm is our “Vintage Prom”  Christmas Party!! Pick an Era….1920s – 2000s….pull out your old Prom dress or bow tie and come ready to dance! If you happen to find an old picture of yourself while digging up clothes […]

WOD: 5 RDS 25 Air Squats 25 Push-Ups 400m Run PureFit: 5 RDS 15 Air Squats 10 Push-Ups 200m Run or Row Mobility WOD: Post WOD –Yoga anterior shoulder stretch – Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place […]

Skill: Deadlifts (light practice) 3-3-3-3-3 WOD: 30-20-10 Deadlifts (225/155)(185/125) 60-40-20 Sit-Ups PureFit: Skill: KB Deadlifts (light practice) 3-3-3-3-3 WOD: 30-20-10 KB Deadlifts Sit-Ups Mobility WOD:Pre-WOD: Banded hip flexion and hamstring lockouts.  Place a medium band on the rack at floor level. Lie on back and place band high in hip. Bend the knee on the […]

Team of 2 WOD: 4 sets: 20/15 cal row/bike 14 KB/DB Snatch (55/35) -rest 2 min 4 sets: 20/15 cal row/bike 14 Goblet squats (55/35) -rest 2 min- 4 sets: 20/15 cal row/bike 14 toes 2 bar/knees 2 elbows/med ball sit ups *teammate 1 starts on rower, as soon as they are done they begin […]