STRENGTH Warm Up Sets5 reps @ 40%5 reps @ 50%3 reps @ 60%Working Sets5 reps @ 65%5 reps @ 75%5+ reps @ 85% WOD On the 3:00 x 6 rounds200m Run with medicine ball 20/1412 Toes to Bar/Knees to Elbows/Weighted Sit-ups9 Russian Kettlebell Swings 70/55 PUREFIT ... Continue Reading

“Badger” Complete 3 rounds for time of:30 Squat Cleans 95/6530 Pull-ups800 M Run/Row In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007 He is su... Continue Reading

REST DAYOpen gym times 5:30-6:30 a.m. & 5:30-6:30 p.m.

GYMNASTICS 3 Rounds, :45 on, :15 rest of each:Handstand-Pulling feet off wall, or freestanding handstandWall walk-get hands as close to wall as possibleFeet taps on ball WOD AMRAP X 1215 Strict Press (95/65)(75/55)30 Double Unders PUREFIT Rowing Capacity:... Continue Reading

WOD AMRAP X 30 Every 5:00 (Starting at 0:00)5 Ring Muscle Ups/5 C2B Pull Ups/5 Pull Ups10 Hang Power Snatch (95/65)15 Box Jump Overs (24″/20″)Max Calories Row/Bike/Ski-in the remaining time of the 5:00 *Score is total calories PUREFIT AMRAP X ... Continue Reading