Active Recovery Day Open Gym5:15am – 6:15am5:30pm – 6:30pm Optional WOD Power Snatch2-2-2-2-2-2-2-2-2-2-build as possible-lift every 2min or  5 sets:8 Calorie Bike8 alternating DB Snatch (35/50)8 Burpees16 Wall Balls-rest 60sec-

CFCody WOD 12min AMRAP:3 strict HSPU/Wall walks/ring push ups6 strict pull ups12 Pistols/box step ups/reverse lunges -can add wt to step ups or lunges.  Finisher5 sets or 10min practice:25ft handstand walkor10min row/ski/bike PureFit WOD 12min AMRAP3 in... Continue Reading

CFCody WOD For Time:50 Push Jerks (105/155)(75/115)50 T2B/K2E/weighted sit ups/GHD35/50 Calorie Bike/Row/Ski/600m Run Finisher – Chad Prep5 sets of TABATA:20 sec reverse lunges:10 sec rest:20 sec Box step ups:10 sec rest-add 1 or 2 DB, you choose Pu... Continue Reading

Team WODAMRAP 14 with a partner:Max KB snatch (35/55 lb)(20/35 lb)– Every 2:00, including 0:00, both partners perform 5 shuttle runs.– 1 shuttle run is 25 ft out and back.– Partners switch as needed.– No floor touch on the shuttle run.Post-workout... Continue Reading

WODAMRAP 20:1:00 plank hold (scale to :30 plank)10/15-cal bike (scale to 7/10 cal bike)5 front squats (125/185 lb)(105/155 lb)(35/45) PUREFITAMRAP 18:1:00 plank, rest as needed7/10 cals bike10 KB Deadlift