Active Recovery – Open Gym 5:30am & 5:30pm Optional WOD 3 min AMRAP x 10 500/400m row/400m run/bike (.7/.5)Max Chipper Chipper =80 Push ups60 Slam balls40 (10m shuttles) *Start where you left off every round. The goal is to get through 1 round!

CFCody WOD Strength – Back Squat5 sets of 3 reps WODOn the 2 min x 1015 Wall Balls12-15 Box JumpsMax Calories with remaining time PureFit WOD Strength – DB Squats5 sets of 3 reps WODOn the 2 min x 8-1010 Wall Balls10 box jumps/stepsMax Calorie... Continue Reading

CFCody WOD Strength – Deadlift5 sets of 3 reps WOD1-2-3-4-5-6-7-8-9-10Deadlifts (225/155)(155/105)Toes 2 Bar/Knees 2 Elbows/weighted sit ups*200m run/row/ski/bike (12/10) cals BEFORE each set. -18min Time Cap- PureFit WOD Strength – KB Deadlif... Continue Reading

Teams of 2: Break up however you want 200 Meter Run20 Double Unders2 Power Snatches (115/85) 400 Meter Run40 Double Unders4 Power Snatches (115/85) 600 Meter Run60 Double Unders6 Power Snatches (115/85) 800 Meter Run80 Double Unders8 Power Snatches (115/8... Continue Reading

“Smoke Alarm” On the 2:00 x 15 Rounds:15/12 Calorie AMRAP “Bergeron Beep Test” “Bergeron Beep Test”:7 Thrusters (75/55)7 Pull-ups7 Burpees PureFit “Smoke Alarm” On the 2:00 x 7-10 Rounds:15/12 Calorie RowAMRAP of: 5 DB Thru... Continue Reading