18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes   Mobility WOD: Pre-wod – place band low on rack. Lie on back, placing leg through band. Scoot away from rack to […]

“Goat Day” On the Minute x 20 Odd – Movement 1 Even – Movement 2 OR AMRAP 20: 400m Run 15 Push-Ups 15 Med Ball Squat Cleans 15 KB/DB Push Presses PureFit: AMRAP 12: 10 Calorie Row 10 Push-Ups 10 Med Ball Squat Cleans 10 KB/DB Push-Press   Mobility WOD 1) PreWOD – thoracic spine smash.  Using […]

Rest Day! Open Gym: 5:30am & mobility & Open Gym: 5:30pm.  Starting this Saturday, March 17, we will be implementing this new schedule. 8-9am will be our traditional team WOD. 9-10am will be an Open Gym format. Work on weakness, make up a class from the week or do the team WOD on the board.

“Four by Four” EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65) Minute 4: 15/12 Calorie Row PureFit: EMOM x 12 (3 Rounds): Minute 1: 7 Wallballs Minute 2: 10 Box Step-Ups […]

Fran Sliders 3 rds 7-5-3 Thrusters Pull-ups 1 min. Rest PureFit 3 rds 7-5-3 KB Thrusters Ring Rows 1 min. Rest   Mobility WOD: 1) PreWOD – preWOD mobility requires active participation.  It is a prep to improve/mobilize end range, not a stretch. Banded Shoulder Lateral Opener:  Hook a hand through band that is on […]