Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD Skill Work6min EMOM:3 Bar Muscle ups or transition drills 30-20-10BurpeesChest to bar pull upsAlt DB Snatch (50/35)

CFCody WOD Strength/Skill – Push Press8 min EMOM:Build to a heavy set of 2 reps 5 Rounds:20 Push Press (75/55)20 Alternating Front Rack Lunges (75/55) PureFit WOD Skill/Strength – Push Press8min EMOM:4 reps 4-5 Rounds:10 weighted or unweighted... Continue Reading

CFCody WOD Strength – Hang Squat clean2-2-2-2-2 Conditioning7 sets:7 DB hang squat cleans (35s/25s)50ft shuttle sprint10 Push ups50 ft shuttle sprint14 weighted sit ups50ft shuttle sprint-rest 1 min- 50ft = rig to garage door to rig PureFit WOD 5-7s... Continue Reading

For time with a partner:800-meter run100 KB swings (35/53 lb)100 KB walking lunges800-meter run– Run together, and split KB work as desired.

CFC AMRAP 5:00500 meters 28/24 BikeMax wall-ball shots (14/20 lb) (9/10 ft) – Rest 5:00 – AMRAP 5:00500 meters 28/24 BikeMax med-ball cleans (14/20 lb) PureFit AMRAP 5:00Row 400 metersMax wall-ball shots (14/20 lb) (9/10 ft) – Rest 5:00 – AMRAP 5:... Continue Reading