Active Recovery Day Open Gym 5:00am & 5:30pm Optional WOD Strength – Strict Press5 RM WOD5 Rounds:20/15 Calories10 Thursters (115/85)(95/65) -15min Cap- Extra Credit3 sets:30 sec KB Right Side Plank:30 sec KB Left Side Plank50ft DB Death March -... Continue Reading

CFCody WOD 4 Rounds of 4 min AMRAP:12 Power Cleans (135/95)(95/65)400m Run/500m Row/ski/ Bike (24/20) CalsMax Ring Muscle Ups -Rest 1 min- Muscle up SubsRing or BarBurpee Pull upsStrict Pull upsDB Devil Press PureFit WOD 3-4 Rounds of 4min AMRAP:12 DB Pow... Continue Reading

CFCody WOD Strength – Back Squat10 Rep Max WOD15 min AMRAP:60 Double Unders/90 Single Unders/(8/6) Calories30 Wall Balls (20/14)15 T2B/K2E/weighted Sit ups/GHD PureFit WOD Strength – Tempo Squats5-5-5-5 Tempo = 3 Count down, 1 count hold, 1 co... Continue Reading

“April Fools” (Teams of 3)AMRAP 25:15/12 Calorie Row5 Front Squats (135/95)(95/65)1 Rope Climb *Waterfall Style (Row Always Going)

Part 1Deadlift 1 Rep Max Part 23 Rounds For Time: (10 Minute Cap)38/26 Cal Bike OR 625/500m Row/Ski21-15-9 Deadlifts (225/155)(155/105) PUREFIT 4 Rounds300M Row/Ski18-15-9-6 KB Deadlifts18-15-9-6 KBS