3 Rounds Bergeron Beep Test (75/55) (7 Thrusters + 7 Pull-Ups + 7 Burpees) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) PUREFIT: 3 Rds 7 KBS + 7 Ring Rows + 7 Burpees 50 Cal. Row MWOD: PreWOD: Banded Shoulder Lateral Opener:  Hook a hand […]

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

“Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) PUREFIT 15-12-9 KB Deadlifts Box Step-Ups Sit-Ups MWOD PreWOD:  20 Slow and Controlled Banded Good- Mornings + 20 Squat Jumps PostWOD:  Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis. Keep neutral […]

“Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) PureFit: 3 Rounds: 400 Meter Run or Row 15 Wallballs (14/10) MWOD: PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You […]

Teams of 2: 7 min AMRAP: 100m sprint 5 burpees 10 DB/KB power cleans (25/45) 5 pull ups 7 mins AMRAP: 200m row sprint 5 burpees 10 DB/KB alternating snatches (35/55) 5 push ups *1 teammate at each AMRAP *After the 7 mins of AMRAP are up, rest for 3 minutes and then switch! Then, after […]