WOD: 1 Mile Run 5 RDS of Cindy (5 pull-ups + 10 push-ups + 15 Squats) 1 Mile Run PureFit: 800m Run or Walk 5 RDS of: 5 ring rows + 7 push-ups + 9 squats 800m Run or Walk MWOD PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  […]

AMRAP 5: Buy-In: 100 Double Unders 12 Power Snatches (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 P. Snatches (115/85) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 4 P. Snatches (135/95) 4 Burpee Box Jump Overs (24/20) PureFit: AMRAP […]

‘Cinco de Mayo’ Amrap 5 min. With or without an amigo. 5 pull ups 5 Cal Row Rest 2min 5 KBS 45/55/75 5 burpee’s   Rest 2min 5 Slam Balls-S2S 1 Rope Climb Rest 2min 5 Cal Bike 5 DB Thruster      

CFCody WOD Hang Squat Clean – 15 min Build to Heavy Single WOD AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar ….add 3 reps till 8 min cap Test 500 meter Row test *This […]

CFCody WOD ‘NANCY’ 5 Rounds: 400 meter Run 15 Overhead Squats 65/95 *This is our Glory Board workout for the week. Make sure to record exactly how you complete this and your time. Put it on the board and we will re-test in 6 months. Good Luck! PureFit WOD 4-5 Rounds: 12 Banded/PVC pipe Overhead […]