CFCody WOD For Time: 27-21-15-9: Toes to Bar/med ball sit ups After each round: 20/14 Calorie row/Bike or 200 meter run 50′ Front Rack KB/DB Walking Lunge (50/35) *Be smart here. This is a lot of T2B, modify the numbers as needed or alternate between t2b and med ball sit ups. PureFit WOD For Time: […]

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

CFCody WOD Alternating On the Minute x 14 Minute 1: 3 power cleans Minute 2: 10 Sit-Ups + 20 Double Unders Start at estimated 50% of best power clean, and build in loading over the course of the rounds.  PureFit WOD Alternating On the Minute x 12 Minute 1: 10 KB Deadlifts Minute 2: 20 single Unders […]

No regular classes today Open Gym from 8-10am *Please allow enough time to complete your workout! “The Murph” 1 mile run 100 Pull ups 200 Push ups 300 Squats 1 mile run Do Not let this high volume workout scare you. There are several ways to break this up! Option 1: 1 mile Run 20 […]

Teams of 3: For Time (30 Minute Cap): 65/45 Calorie Assault Bike/ 90/60 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55) 65/45 Calorie Assault Bike/ 90/60 Calorie Row 60 Power Snatches, 60 Thrusters (95/65) 65/45 Calorie Assault Bike/ 90/60 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80) 65/45 Calorie Assault Bike/ 90/60 Calorie Row, 30 […]