WOD For time: Front Squats (clean the weight from the floor) 185/135, 135/95 1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups/pull-ups/ring row 10-9-8-7-6-5-4-3-2-1 Double Unders 20-20-20-20-20-20-20-20-20-20 PUREFIT For time: Goblet Squats 1-2-3-4-5-6-7-8-9-10... Continue Reading

Open gym 5:30 am and 5:30 pm

WOD 5 rounds for time of: 10 db/kb push jerks 50/35, 35/20 10 renegade rows 50/35, 35/20 200m run/row/ski PUREFIT 5 Rounds for time of: 10 seated press 10 renegade rows 200m run/row/ski

WOD EMOM x 18: 15/12 Calorie Row/Bike/Ski 3 or 4 Wall Walks/ :30 Handstand hold 25 KBS 55/35 PUREFIT EMOM x 18: 10/8 Calorie Row/Bike/Ski :40 Handstand hold/plank 15 KBS

CFCody Team WOD Teams of 2: Complete for time – One person working at a time 7 Rounds of Cindy 2 Rounds of ‘DT’ 6 Rounds of Cindy 2 Rounds of ‘DT’ 5 Rounds of Cindy 2 Rounds ‘DT’ 4 Rounds of Cindy 2 Rounds of R... Continue Reading