50-40-30-20-10    KBS 55/35    Mountain climbers (1L & 1R = 1 rep) *20/15 cal row after each round PureFit: 25-20-15-10-5   KBS   Mountain Climbers *10 Cal row after each round Mobility WOD: Pre-WOD –Shoulder internal rotation mobilization –  lie on your back. Drive heels into the mat, bridge hips up and push shoulders […]

*Mobility Class/Open Gym 5:30-6:30am Open Gym 5:30-6:30pm *If you have never come to a Mobility Class, you should really give it a whirl!!  Learn more about how to maintain healthy tissues and joint mobility.  This is an important piece to your health:)

Strength:  Back Squat    Build to 5 rep set (3 second descent) WOD:    AMRAP 12       7 DB front squats (50/35)       7 box jumps (24/20) *3 burpees every minute, starting at 0:00 PureFit: Strength:  Goblet Squat:  Build to a 5 rep set (3 sec descent) WOD: AMRAP  x 12 […]

Strength    Oly complex: 5 sets       1 Power clean       2 Hang power cleans       3 Jerks -rest 1:30 b/n sets- WOD    5 clean & jerks (135/95)    200m run    10 clean & jerks (135/95)    400m run    20 clean & jerks (135/95)    800m […]

Team of 2: 6 rounds: 15 cal row/bike 7 clean & jerks (95/135) -partner 1  starts on rower, as soon as they finish partner 2 jumps on and partner 1 starts clean & jerks. Continue this format till all 6 rounds are complete rest 3 min 6 rounds: 200 meter run 7 power snatches (65/95) […]