On the Minute x 10 2 Power Snatches followed by… 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 250 Meter Row PureFit   Tabata 2 min: Plank followed by.. 4 Rounds: 10 KB Deadlift 20 Singles 200 M Row   Mobility WOD: Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook […]

“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders The weight on the barbell should be something that athletes could complete 20+ repetitions […]

Team WOD Team of 2: on the 3:00 min for 15 min complete: -200 meter Row -5 KB sit ups(alternate arms each round) -10 push press (85/115) *how this works: partner 1 starts Round, when they finish the row and move to KB sit ups partner 2 May start row. When partner 1 completes all […]

CF WOD Deadlift – 12 min 5 sets of 3 followed by… Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Row/100 ft shuttle run 7 Box Jumps (24/30) Partners complete full round, then switch. PureFit WOD Buy in: 50 ft walking lunges 3 rounds 5 Ring rows 10 KB SDLHP 15 box step ups […]

We are excited to have physical therapist Lori Swanton from Advantage rehab present during the 5:15am, 6:15am, & 8:30am class TODAY. She will be available to answer any questions you may have about nagging injuries or movement patterns. CF WOD 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80) Muscle ups […]