For Time: 21 Thrusters (95/65) 21 Burpee Pullups 15 Thrusters (135/95) 15 Burpee Pullups 9 Thrusters (185/125) 9 Burpee Pullups PureFit: 21 DB Thrusters 15 Burpee 15 DB Thrusters 12 Burpee 9 DB Thrusters 6 Burpee

WOD For Time: 250 DU Then.. 2 rds 40 T2B 30/24 Calories or 400m PureFit: 100 Single Unders Then.. 2 rds 30 Sit-Ups 20 Calories or 200m  

Happy 4th of July! No class today Have a safe and fun weekend…we will see you back on Monday!

CFCody WOD 5 Rounds 500 meters Row/Ski/400 meter run 7 Strict HSPU 5 Front Squat (155/135)(135/95) Goal: Sub 20 min PureFit WOD 4 Rounds 500 meters Row/Ski/400 meter run 7 Seated press 10 Goblet Squats  

CFCody WOD AMRAP 10 min 50′ DB Walking Lunge * 25 Wall Ball (20/14) 50 Double Under *Walking lunge can be with 1 or 2 DB, in farmers carry, Overhead or at front rack. you choose. Goal: 4+ Rounds MidLine 3-4rds: 30 Flutter kicks :45 Sec hollow H... Continue Reading