Rest Day. Open Gym times 5:30 a.m. & 5:30 p.m.

WOD 5 Rounds: 4 Wall Walks 8 Strict Pull-ups (scale with bands, ring rows, or db rows) 16 Reverse Lunges PUREFIT WOD 5 Rounds: :30 Handstand hold/plank 8 Pullups 16 Reverse Lunges FINISHER Tabata: 4 Min Hollow Hold!!!!

WOD 20 Minute AMRAP: 10 Broad Jumps 15 SDLHP 135/95, 95/65 200M Run/Row/Ski PUREFIT 15 Minute AMRAP: 10 Squat Jumps/Squats 10 KB SDHP 200M Run/Row/Ski

CFCody Team WOD 50-40-30-20-10 DB Lungesters Box Jumps Slam Balls *After each set run 400 meters together  

CFCody WOD “Marston” 20 min AMRAP: 1 Deadlift (315/205)(255/165)(225/135) 10 T2B/K2E 15 Burpees over the bar Special Warfare Operator 1st class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in Deland, Florida, durin... Continue Reading