Teams of 2: 8 min AMRAP: 8 Power snatch (65/95) 8 Box jump overs (20/24) rest 3 min 8 Min AMRAP: 12 push press 12 Wall balls rest 3 min 8 Min AMRAP: Partner 1: 200 meter run/row Partner 2: max ring dips *both partners work simultaneously on different movements. Once partner finish designated movements, […]

CFCody WOD 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders *Weight for Front squats should be challenging, however something 10 reps can be completed in no more than 2 sets. PureFit WOD 5 min AMRAP: 4 ring rows 8 push ups 20 double unders or single unders rest 2 […]

CFCody WOD 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints *Complete 8 rounds (4min) at a movement before moving on to the next. PureFit WOD 8 Rounds of :20 On / :10 Off: Kettlebell Swings Row Sit-Ups Shuttle Sprints *Complete 6 rounds (3 min) at a movement before […]

Active Recovery Day Open Gym & Mobility 5:30AM Open Gym 5:30PM Holiday Schedule: Closed Monday Dec 25 Regular Schedule 26-30th (Wednesday being an Active Recovery Day) Closed Monday Jan 1 Regular Schedule 2-6th (Wednesday being an Active Recovery Day)

CFCody WOD Hang Power Clean (10 min) Heavy Set of 3 followed by… 3 Rounds: 20 Hang Power Cleans (95/65) 400 meter run/row 20 Front Squats (95/65) 400 meter run/row 20 KB Push Press (35/25) PureFit WOD 3 Rounds: 12 KB deadlifts 200 meter run/row 12 KB goblet squats 200 meter run/row 12 KB Push […]