WOD “Fight Gone Bad” 3 rounds of 1:00 at each station for total repsWall-ball, 20/14 ball, 10/9 ft target (Reps)Sumo deadlift high-pull, 75/55 (Reps)Box Jump, 20″ box (Reps)Push-press, 75/55 (Reps)Row (Calories)Rest PUREFIT “Fight ... Continue Reading

STRENGTH-BACK SQUAT Warm up Sets:5 Reps @ 40%5 Reps @ 50%3 Reps @ 60%Working Sets:3 Reps @ 70%3 Reps @ 80%3+ Reps @ 90% WOD 21-15-9Kettlebell Swings (70/55)(55/35)Burpees Directly into… 3 Rounds For Time:400m Run/Row/Ski21 Burpees PUREFIT Strength: ... Continue Reading

Open gym times 5:30-6:30 a.m. and 5:30-6:30 p.m.

Gymnastics 3 Rounds, :45 On & :15 Off (9 min)Hollow Rocks with BandLat Pull (feet tap box or sitting on floor)Banded kipping pull-ups / Band T2B / Banded bar muscle up -reminder: this is for QUALITY not QUANTITY WOD AMRAP 6Max Rounds of “DT̶... Continue Reading

WOD AMRAP x 20:600 Meter Row/Ski OR 40/30 Cal Bike15 Double DB Floor Press (35/20)(25/10)12 Double DB Alternating Plank Rows (35/20)(25/10)9 Devils Press (35/20)(25/10) PUREFIT AMRAP x 18:400M Row/ski or 30/20 cal Bike10 DB Floor Press10 DB Alternating Ro... Continue Reading