CFCody WOD 30min AMRAP:200m Run1 Round of Nate Nate =2 Ring/Bar Muscle up4 HSPU8 KBS (70/53)(53/35) Muscle ups subsBurpee pull ups2 strict pull ups + 2 dips HSPU subsDB Push PressPush upsBox Elevated HSPU PureFit WOD 20min AMRAP:200m Run/Row1 Round of:2 p... Continue Reading

Active Recovery Day! Open Gym @ 5:00am & 5:30pm Optional WOD Strength – Split Jerk3 Rep Max 10 Rounds:7 Bar Facing Burpees5 Push Jerks (135/95)(95/65)30 Double Unders/45 Single Unders

CFCody WOD 3min AMRAP x 5:30 Ab mat sit ups/GHD/v-ups15 Deadlifts (185/135)(135/95)Max Calories -Rest 3 min- PureFit WOD 3min AMRAP x 5:20 Ab mat sit ups/GHD15 KB DeadliftsMax Calories -Rest 2-3 min-

Memorial Day Murph7-9am (allow enough time to complete the WOD) The MurphFor Time:1 Mile Run100 Pull ups200 Push ups300 air squats1 Mile Run *Wear a weighted vest if desired. *We have been prepping for this workout all month! You can do this unpartitioned... Continue Reading

Teams of 210 Rounds for Time:5 Power Cleans10 Front Squats5 Push Jerks20 Sit-Ups