Active Recovery Day Open Gym 5:15am – 6:15am5:30pm – 6:30pm Optional WOD Heavy DayOverhead Squat 3-3-3Front Squat 3-3-3Back Squat 3-3-3-Start at 70-80% of OHS max-continue to build in weight throughout each set

CFCody WOD Pre-WOD skill work3 Sets::10sec Pronated pull ups:30sec rest:10sec Mix grip pull ups:30sec rest:10sec Supinated Pull ups:30sec rest 5 Rounds for time:7/9 Calories/100m run12 C2B Pull ups/chin over the bar/banded strict15 Push ups (advanced ring... Continue Reading

CFCody WOD Pre-WODEvery 2min x 5:3 High Box Jumps5 KB single leg DL (R)5 KB single leg DL (L) Conditioning15min AMRAP:3 Deadlifts (175/275)(155/225)(125/175)10 Tall Box Jumps (24/30)(20/24)3 Wall Walks-add 1 Wall Walk each round PureFit WOD Pre-WODEvery 2... Continue Reading

Team WODFor time:4,000-m row100 burpee pull-ups (change bar height according to ability, rx’d bar 6″ above grip with arms overhead scaled down to bar position at midway on forearm.)*break up however, finish row before moving on to burpee pull ... Continue Reading

Rest Day, we hope you had a great Thanksgiving!