Games WOD: 19:1 15 min AMRAP: 19 Wall Ball 19 Cal row WOD description & standards   MWOD Pre-WOD:Overhead lateral shoulder opener- place band over bar, doubling up on band. Externally rotate shoulder and keep palm facing the ceiling. Create tensi... Continue Reading

CFC: EMOM x 15 Min 1: 3 DL (Heavy) Min 2: 20 Wallball Min3:  200m Run/Row PureFit: EMOM x 15 Min 1: 3 DL Min 2: 15 Wallball Min3:  150m Run MWOD Pre-WOD: Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band ... Continue Reading

Active Rest Day! Open gyms at 5:30am and 5:30 pm

CFC: AMRAP x 20 25/20 Cals 25 Up Downs 50 KBS (55/35) (35/25) 75 DU’s or 400m Run PureFit: AMRAP x 15 12 Cals 15 Up Downs 18 KBS 21 Step Ups MWOD Pre-WOD: Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.... Continue Reading

CFC 5 Rds 30 Slam Balls 20 Alt. KB Goblet lunges Finisher: 10 DB Curls 10 DB Good Mornings 10 DB Floor Press PureFit: 5 Rds 30 Slam Balls 20 KB Goblet Squats MWOD Pre-WOD: Banded Hip Extension Lunge: Place band at knee height around bar, position band in... Continue Reading