Open gym 5:30 am & 5:30 pmOptional WOD Back SquatBuild to a Heavy Set of 3 For Time:800 Meter Run/Row20 Thrusters (135/95)(95/65)10 Rope Climbs (sub 2-3 reps of 1 strict knee to chest +1 strict pull-up/rope climb)

For Time (25 minute time cap)50 Handstand Push-ups/Hand Release Push-Ups50 Toes to Bar50 Calorie Bike/Row/Ski50 DB/KB Box Step Overs (24″/20″)50ft. Right Arm DB Overhead Lunge50ft. Left Arm DB Overhead Lunge*DB = (50/35)(35/25) PUREFIT For Tim... Continue Reading

Power SnatchBuild to a heavy set of 3 25-20-15-10-5:CaloriesPower Snatch (75/55)(65/45) PUREFIT 25-20-15-10-5 CaloriesPlate Ground to Overhead*Between sets, do a banded shuffle down and back

Team WOD Team Barbara on the Run:5 Rounds:20 Pull ups30 Push ups40 Sit ups50 Air Squats -400m Run/row/ski/Bike (25/20) together after each round -Divide Reps however, one person working at a time

CFCody WOD For Time:100 Double Unders50/35 Calories5 Squat Cleans (255/155)(185/135)(135/95) 80 Double Unders40/30 Calories4 Squat Cleans 60 Double Unders30/20 Calories3 Squat Cleans 40 double Unders20/15 Calories2 Squat Cleans 20 Double Unders10/10 Calor... Continue Reading