WOD10-9-8-7-6-5-4-3-2-1 reps for time:Hang power cleans (75/115 lb)(55/75 lb)(35/45 lb)Handstand push-ups/Pike HSPU/Push PressesPost-workout accessory3 sets:5 KB windmills/arm5 KB Turkish get-ups/arm– Build in load, but only as quality mechanics allow. ... Continue Reading

Open gym times 5:15-6;15 am & 5:30-6:30 pmWODFor load:Deadlift3-3-3-3-3

WODFor time:80 alternating DB snatches (35/50 lb)(20/35 lb)80 sit-ups80 lateral burpees over the DB800-m runFinisher/Chad 1000X prep200 box step ups (20″)(bodyweight up to 35lb/45lb)*if too fatigued from WOD, do the step ups on Wednesday PUREFIT40 a... Continue Reading

Pre-workout strengthEMOM 8:1 clean pull1 hang power clean1 thruster– Build to a moderate load, but only as quality mechanics allow.“Fran”21-15-9 reps for time:Thrusters (65/95 lb)Pull-ups PUREFITFran-ish: 18-15-12-9DB ThrustersPullups/Ring R... Continue Reading

CFCody WOD 10 rounds: (5 rounds each)6 Pull ups50ft shuttle sprint12 DB snatch (35/55)50ft shuttle sprint6 Burpees/up downs -Partner completes entire round then switch