19.5 33-27-21-15-9 Thrusters 95/65 C2B Pull-ups *20 min. Time Cap

EMOM x 10 Min 1: Row/Ski/Bike at moderate pace Min 2: AMRAP 4 Wallballs + 4 Box Jumps EMOM x 10 Min 1: Row/Ski/Bike at moderate pace Min 2:  AMRAP 4 Pull-ups + 4 DB Ground to Over Head (alternate arms) PureFit: EMOM x 10 Min 1: Row/Ski/Bike at moderate pace Min 2: AMRAP 4 […]

Open Gym today at 5:30am and 5:30pm

WOD: 3 Rounds: 30 Push-ups 30  Sit-Ups 30 KBS 50′ Farmers Walk (switch hands half way) PureFit: 3 Rounds: 15 Push-ups 15  Sit-Ups 15 KBS 50′ Farmers Walk (switch hands half way) MWOD Pre-WOD: Banded Shoulder Lateral Opener:  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the […]

WOD: AMRAP x 15min. 7 Thrusters (65/95)(45/65) 14 Ball Slams 400m Run PureFit: AMRAP x 15 7 Goblet Sqts 14 Ball Slams 200m Run or Row MWOD Pre- First rib mob using the rack and a lacrosse ball Post- Quad smash with  apparatus of your choice, such as: barbell, foam roller, med ball or KB […]