Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Extended Warm-up – 8 min tops -work on bar or ring Muscle up, C2B pull up, Pull up progression WOD Every 5 min for 4 sets 500 meter row/ski 15 tall Box jumps (30/24)(24/20) Max Muscle up/C2B/Pull up with remaining time *No rest b/t sets, begin the next set exactly every 5:00. PureFit […]

CFCody WOD 5 Sets for Load: 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead -rest as needed b/t sets- *start moderate & build to heavy Partner Finisher 4 sets EACH 24 air squats 12 burpees *Partner 1 completes a full round while partner 2 rests. PureFit WOD 2 Rounds: 6 shuttles runs 3 […]

Parner WOD 8 rds Each- Congo Style: Partner 2 can not start until Partner 1 has completed the exercise in front of them. 3 Hang Cleans (205/135)(185/115) 5 Strict Pull-Ups 7 Burpees MWOD If time after the wod, work on this often neglected area: Elbow and forearm smash/recovery – Lying on your side, rotate bottom arm […]

Games WOD: 19:1 15 min AMRAP: 19 Wall Ball 19 Cal row WOD description & standards   MWOD Pre-WOD:Overhead lateral shoulder opener- place band over bar, doubling up on band. Externally rotate shoulder and keep palm facing the ceiling. Create tension on band with arm in overhead position. Once  stretch is felt, place back leg […]