WOD AMRAP 15 min 16 Alterntating Goblet Step Up (70/53) (24″/20″) 16 KB Snatch (70/53) (8 reps each arm) 12 T2B 50 Double Under Goal: 4+ Rounds PUREFIT AMRAP 15 Min :30 Wallsit 16 KB Snatch (8 reps each arm) 12 Wall Ball Situps 50 Singles

CFCody WOD STRENGTH: Front Squat-15:00 to find a heavy set of 3. WOD 40 Strict Pull Up/ring rows 80 Box Jump Over (24/20) 120 Squat Goal: Sub 16 min Optional: Wear a 20/14 lb Vest PUREFIT WOD Strength: Goblet Squat 3-3-3-3 Building weight WOD: 12 Min AM... Continue Reading

Open gym 5:30 am & 5:30 pm

WOD D.T. 5 Rounds of 12 Deadlift (155/105)(scaled 105/75) 9 Hang Power Clean 6 Push Jerk Goal: Sub 10 min Optional accessory work 400m walk with med ball hold (bear hug in front of body) PUREFIT 5 Rounds of 12 KB Deadlift 9 DB Hang Power Clean 6 DB Push ... Continue Reading

WOD Barbell or DB row 5-5-5-5-5 *sets of 5 should be heavy for you, not so heavy that you fail 4 Rounds 10 Tempo Push Up (:03sec down, :03sec up) :30sec each side Starfish Plank 20 Superman 20 Russian Twist *this WOD has an emphasis on quality of movement... Continue Reading