StrengthStrict Press: Build to a Heavy Set of 20 Reps WODAMRAP 18:100 Wallballs (20/14, 14/10)80 DB Snatch (50/35, 35/20)60 Box Jump (24/20)40 Double DB Push Press (50’s/35’s, 35’s/20’s)Max Calorie Row PUREFIT Strength: Strict DB p... Continue Reading

Open Gym Times: 5:30-6:30 am & 5:30-6:30 pm WOD 5 Rounds For Time:60 Double Unders9 Hang Power Cleans (155/105)1-2-3-4-5 Rope Climbs *Rest 1 Minute After Each Round

WOD For Time:800m Run/Row/Ski40 Burpees To a Target100m Farmers Carry (50’s/35’s, 35’s/20’s)800m Run/Row/Ski30 Strict Pull Ups100m Farmers Carry800m Run/Row/Ski20 Burpee Pull Ups800m Run/Row/Ski10 DB Burpees100m Farmers Carry PUREF... Continue Reading

STRENGTHBack Squat: Build to heavy set of 3 Reps WODOn the 3:00 x 7 Rounds:400m run/row/ski8 Front Rack Box Step Ups (95/65, 75/55) PUREFIT STRENGTH: Goblet/DB squat- 5-5-5-3-3 WODOn the 3:00 x 6 Rounds:300m run/row/ski8-12 Step ups (with weight or body w... Continue Reading

CFCody Team WOD Teams of 2:8 min AMRAP:80 Overhead Squats80 Burpees over the barMax Calories (together) 4 rounds – Increase wt each round Round 1: (95/65)(45/35)Round 2: (115/85)(75/55)Round 3: (135/95)(95/65)Round 4: (155/105)(115/85)