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

WOD 5 Rounds for Time:18/15 Calories on Bike12 Toes to Bar9 DB Push Press60′ Front Rack Lunge*DB’s (50’s/35’s)(35’s/25’s) PUREFIT 5 Rounds For Time:12 Calories10 Knee Raises 8 DB Push Press20 Reverse Lunges

Strength Bench Press OR Floor Press10 Rep Max WOD 2 Rounds for Time:125 Double Unders750/600 Meter Row50 Wallballs (20/14) PUREFIT 3 Rounds for Time:75 Single Jumps400M Row30 Wallball15 DB Floor Press