CFCody WOD 15-12-9 Power Snatch (115/75)(75/55) HSPU/Ring Push ups/Push ups rest 2 min 15-12-9 Power Cleans (155/105)(115/85) T2B/K2E/weighted sit ups PureFit WOD 15-12-9 DB Snatch Push ups rest 2 min 15-12-9 DB Cleans Med Ball sit ups

WOD “SMETTE” For Time (with a Partner) 4,000/3,000 meter row While Partner A Rows, Partner B completes AMRAP of: 5 Toes-to-Bar 10 Wall-Ball Shots 20/14 15 Push-Ups Partners switch as necessary and pick up where the other partner left off, reco... Continue Reading

WOD 5 Rounds, Every 4 Minutes: 400 M 10 Front Squats 165/115, 135/95 PUREFIT WOD 4 Rounds, Every 4 Minutes: 400 M 10 Goblet Squats

STRENGTH Every 2 minutes for 14 minutes 1 Hang Squat Snatch + 1 Squat Snatch *build in weight each round, you can drop the bar between reps, squat if mobility and technique allow otherwise power snatch CFC WOD 7 minutes of: 15 KBS 70/55, 55/35 15 Burpees ... Continue Reading

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