WOD For load:3-3-3-3-3Front squat5 sets for total time:500-m row– Rest 3:00 between sets. PUREFIT Strength5-5-5-5-5DB/Goblet Squat 4 sets for total time:500m row-rest 2:00 between sets

Rest Day, Open gym times 5:30-6:30 a.m. & 5:30-6:30 p.m. WOD AMRAP 9:9 burpees to a target (12 in)10 alternating single-leg squats/step-back lunges

WOD For reps:3:00 of pull-ups/ring rows3:00 of push-ups/hand-elevated push-ups3:00 of sit-ups3:00 of air squats PUREFIT For Reps:2:00 Pullups/ringrows2:00 Situps2:00 Pushups2:00 Air Squats2:00 Plank

WOD For Time:60/75-cal row 21 push jerks (95/135 lb)(65/95 lb)(35/45 lb)60/75-cal row 15 push jerks (125/185 lb)(75/115 lb)(35/45 lb)60/75-cal row9 push jerks (155/225 lb)(95/135 lb)(55/65 lb) *Build to heaviest load in the warm-up to assess how heavy you... Continue Reading

CFCody Team WOD Team of 2-4: (Waterfall style)30 min AMRAP:10 Calories10 Slam Balls10 Deadlifts (225/155)(185/135)10 Burpees1 rope climbs Waterfall style = follow behind your teammate, you may not pass them or start the next movement until they are done.Â... Continue Reading