Active Recovery Day! Open Gym 12-1pm

CFCody & Comp WOD 2. Conditioning “Marston” AMRAP 20: 1 Deadlift (405/285#) 10 T2B 15 Burpees over the bar *Deadlift weight is meant to be heavy, scale as needed but push yourself here. 3. Gymnastics Conditioning For time: 20-30 Strict HSPU or 50 Kipping

4:30 & 5:30 classes back ON tonight  CFCody WOD 1. Conditioning AMRAP 15: 30 Wallballs (20/14#) 20 Power Snatch (75/55#) 5 Ring Muscle-ups/Bar Muscle ups/C2b Pull ups 3. Back Squat (65%/3)3 2. Gymnastics Conditioning For time: 20-30 Strict Pull-ups Comp WOD 1. Conditioning AMRAP 15: 30 Wallballs (20/14#) 20 Power Snatch (75/55#) 5 Ring Muscle-ups/Bar […]

WOD “Road Rage” Teams of 3: AMRAP 25: 100 Calorie Row 50 Clean & Jerks (95/65) 100 Calorie Row 50 Clean & Jerks (135/95) 100 Calorie Row 50 Clean & Jerks (155/105) 100 Calorie Row Max Clean & Jerks (185/135) *scale weights as necessary

WOD 5 Rounds: AMRAP 4: 30 10m Shuttle Runs 30/20 Calorie Row AMRAP Burpees in remaining time rest 4 minutes between rounds