Active Recovery Day! Open Gym – 5:30-6:30am & 5:30-6:30pm Optional WOD For Time:3000m Row Post WOD3 sets:1:00m Plank hold50 Russian Twists

CFCody WOD Partner “Badger”3 Rounds:30 Squat Cleans (65/95)(45/65)(35/45)30 Pull ups800m Run/Row/Ski/Bike (40/48)-Run together, divide squat cleans & pull ups up however.  PureFit WOD Partner “Badger-ish”3-4 Rounds:20 DB squat... Continue Reading

CFCody WOD 15min AMRAP:150ft Dlb KB Front Rack Carry (35/55s)(25/35s)(15/20s)10 Burpees Post WOD4 sets:6 Alternating Turkish get ups-rest 1min b/w sets-Use single KB/DB PureFit WOD 15min AMRAP:150ft dbl DB/KB carry10 up-downs/burpees Post WOD4 sets:4 alte... Continue Reading

5 rounds for time:5 front squats (155/225 lb)5 rope climbs (15 ft) or 15 laying to standing rope climbs400-m run with a plate (25/45 lb)– 30:00 time cap.-Can do this with a partner or individually -partners split 6 front squats, 6 rope climbs and run to... Continue Reading

CFC AMRAP 12:3-6-9-12… etc.AbMat sit-upsPush jerks (75/115 lb) PureFit AMRAP 12:3-6-9-12… etc.AbMat sit-upsDB Push jerks