WOD EMOM x 24 Min 1: 15/12 Cals Min 2: 10 Pull-Ups Min 3: :30 Goblet Squats (athletes choice) PureFit EMOM x 15 Min 1: 8 Cals Min 2: 10 Ring Rows Min 3: :30 Goblet Squats (athletes choice) MWOD PreWOD:  Olympic Wall Squat:  Grab a box and a band. Whi... Continue Reading

Rest Day! Open Gym 5:30am and 5:30pm

WOD 3 rds for time 20 SDLHP (115/75)(95/65) 20 Push-Press (115/75)(95/65) 800m Run Then: 5 min of ab work.  Athletes choice PureFit 3 rds for time 20 KB SDLHP 20 KB Push-Press (10 on each arm) 400m Run 5 min of ab work.  Athletes choice MWOD PreWOD:  ... Continue Reading

WOD Three 5 min. AMRAPS with 2 minutes of rest in-between 5 KB Swings (70/55)(55/35) 5 Wallball 5 Burpees/ups downs 10 KB Swings 10 Wallballs 5 Burpees/Up downs and So on ……. Rest 2:oo *Start each AMRAP where you left off *Only increase the ... Continue Reading

Teams of 4, one person at each station.  Rotate until each station is completed. AMRAP 3 10 thrusters 75/55 10 pull ups -2 minute rest- AMRAP 3 10 slam ball 10 push ups -2 minute rest- AMRAP 3 10 wall ball 20/14 10 double unders -2 minute rest- AMRAP 3 b... Continue Reading