Active Recovery Day!Open Gym @ 5:30am & 5:30pm Optional WOD For Time:30-20-10:Shuttle Runs (10 Meters)Calorie Bike Erg 200 Meter Farmer’s Carry (50’s/35’s) 30-20-10:Shuttle Runs (10 Meters)Calorie Bike Erg

CFCody WOD Bergeron “Beep Test”EMOM x ….15min MAX7 Thrusters(75/55)(45/35)7 Pull ups7 Burpees-How it works-Every min on the min you will complete all 3 movements until you can no longer complete all 3 movements within the min time frame.... Continue Reading

CFCody WOD Strength/Barbell warm upWith a 8min Running ClockBuild to a Heavy 5rep Power Clean-Goal is to build heavier than workout weight. For Time: 50 Power Cleans (155/105)(115/75)300 Double Unders/450 Single unders (6:00 min cap here)1 mile run/2000m ... Continue Reading

Teams of 2:P1: Row (your choice on meters)(Pace Setter)P2: 10 DB Single Arm Power Snatch+ 7 Box Jumps (rest with remaining time of P1’s row)WOD is complete when the team reaches 5000m’s

“GOAT DAY” EMOM 20:Minute 1: Movement 1Minute 2: Movement 2 *You set the Movements and Rep Scheme. PureFit “GOAT DAY” EMOM 20:Minute 1: Movement 1Minute 2: Movement 2 *You set the Movements and Rep Scheme.