StrengthFront SquatHeavy Single WODOpen WOD 22.3For Time:21 Pull-Ups42 Double Unders21 Thrusters (95/65)18 Chest to Bar Pull-Ups/Pull-Ups36 Double Unders18 Thrusters (115/75)15 Bar Muscle-Ups/Burpee Pull-Ups30 Double Unders15 Thrusters (135/95) *Time Cap:... Continue Reading

WOD5 Rounds For Time:10 DB Floor Press (70’s/50’s)200′ Farmers Carry400m Run/Row/Ski *Time Cap: 25 Minutes PUREFIT5 Rounds For Time:10 DB Floor Press2 Shuttles (long ways) Farmers Carry250m Run/Row/Ski

Open gym times 5:30 am & 5:30 pm WOD“Lyla”10-9-8-7-6-5-4-3-2-1Ring Muscle Ups/Chest to Bar Pull-Ups/Burpee Pull-UpsClean & Jerks (Bodyweight)(95/65) *Time Cap: 20 Minutes

WODAMRAP 2-2-2-3:15/12 Calorie Row9 Burpee Box Jump Overs (24/20)Max Toes to Bar Rest 1 Minute Between Rounds PUREFIT15 Min AMRAP10 Cals10 Box Step Ups10 Situps/Knee Raises

Strength/SkillBuild to a Heavy Complex1 Power Snatch 1 Hang Squat Snatch WOD10 Rounds for Time:3 Power Snatch (135/95)(95/65)15 Wall Balls (20/14)*time cap 18 minutes PUREFIT 5 Rounds for Time:10 Alternating Hang Snatch10 Wallball200M Row/Ski or 10 Cal bi... Continue Reading