STRENGTH 12:00 to build up to a heavy power snatch WOD Row/Ski 5-500m OR Run 5-400m OR Bike 5-30/21 cal, each for time *rest 2 minutes between each effort PUREFIT Row/Ski 4-500m OR Run 4-400m OR Bike 4-30/21 cal, each for time *rest 2 minutes between each... Continue Reading

Open Gym 5:30 am & 5:30 pm

WOD 4 rounds for time: 7 Hang squat clean & jerks 155/105, 115/85 10 Ring dips FINISHER 3 Rounds: 10 Strict K2E or T2B 20 Russian Twists with KB/Medball PUREFIT 4 Rounds: 7 Medball Hang Squat Cleans 10 Dips on Box 200 M Row/Run/Ski FINISHER 3 Rounds: ... Continue Reading

STRENGTH:  5-5-5-5   Deadlift, Building to Bodyweight or slightly over WOD “Christine” 3 rounds for time of: 500M row 12 Deadlifts (your bodyweight) 21 Box Jumps 20″ box PUREFIT “Christine-ish” 3 Rounds for time: 500M Row 1... Continue Reading

Team WOD 30 min AMRAP: 120 Calorie Row 100 Wall Balls 80 Box Jump Overs (24/20) 60 T2B/weight sit ups/GHD 40 HSPU/push ups/seated DB press 20 Bar Muscle ups/burpee pull ups *Split reps up however between your teammate.  One person working at a time.