Active Recovery Day Open Gym 5:30-6:30am & 5:30-6:30pm Optional WOD “Karen”150 Wall Balls (14/20)*This is a Glory Board WOD. Must be done as prescribed. Fight for depth in those squats and hit your target (women = 8ft – men = 10ft) every rep.  or  For Time:50 burpees100 Double unders50 burpees

CFCody WOD “Helen”3 Rounds for time:400m Run21 KBS (35/53)12 Pull ups *This is a Glory Board WOD. In order to get on the Glory Board it must be done as prescribed. Running is the prescribed movement, no substituting if wanting on the Glory Board.  Run Substitutions500m Row/Ski20/24 Calorie bike PureFit WOD “Helen”3 Rounds for time:400m […]

CFCody WOD Pre-WOD3 Sets:7 deadlifts-build to workout weight or slightly over “Diane”21-15-9Deadlifts (155/225)Handstand push ups *This is a Glory Board WOD. in order to get on the Glory Board this must be completed as prescribed.  HSPU progressionsInverted Box Push upspike push upsDB seated pressring push ups PureFit WOD “Diane-ish”21-15-9KB deadliftCalories/200m runPush upsCalories -Choose 2 different […]

AMRAP 20 with a partner:calories– Switch as needed.

CFC For time:50 box jumps (20/24 in)50 jumping pull-ups50 KB swings (26/35 lb)50 walking-lunge steps50 knees-to-elbows50 push presses (35/45 lb)50 GHD hip extensions50 wall-ball shots (14/20 lb) (9/10 ft)50 burpees50 double-unders PureFit For time:30 ring rows30 KB deadlift30 walking-lunge steps30 sit-ups30 DB push presses 30 wall-ball shots 30 burpees