Strength – Deadlift Warm Up Sets; 40% x 5 reps, 50% x 5 reps, 60% x 3 repsWorking Sets; 65% x 5 reps, 75% x 5 reps, 85% x 5+ reps WODOn the minute for 10 minutes:6 Chest to Bar Pull-Ups/Pull-Ups/Ring Rows6 Box Jump OversMax DB Snatch (50/35) PUREFIT... Continue Reading

Open Gym times 5:30-6:30 a.m. & 5:30-6:30 p.m.

WODAMRAP 25 Minutes:Buy in: 5,000m Row/Ski OR Bike 300/200 Cal OR Run 2.5 miles AMRAP with remaining time:Wall Balls (20/14) Goal Setting:Take 15 minutes after your workout to discuss and write down (both the outcome you want and the daily routine youR... Continue Reading

Barbell ComplexBuild to a heavy, 1 Power Clean+1 Front Squat+1 Push Jerk WOD3 Rounds for time:10 Squat Cleans (135/95)(95/65)10 Push Jerks PUREFIT 3 Rounds for time:10 Medball cleans10 Medball press400 M Row/Ski

CFCody Team WOD Teams of 2:Buy in: 200 Double Unders10 Alternating rounds:2 Clean & Jerks (205/125)(185/105)(135/85)12 Toes 2 Bar/weighted sit ups/GHDBuy out: 100 Bar facing Burpees -Clean & Jerks are meant to be heavy. Divide double unders & ... Continue Reading