Active Recovery Day! Open gym & Mobility @ 5:30am & Open gym @ 5:30pm

CFCody WOD Strength/Skill With a 12 min running clock build to a Heavy 2-rep Back Squat WOD 12 min AMRAP: 3,6,9,12….. Toes 2 Bar/ Knee raises/ Med ball sit ups Thruster (95/65)(65/45) Box Jump (24/20) PureFit WOD 12 min AMRAP: 3,6,9,12….. Knee... Continue Reading

CFCody WOD Extended warm-up build to workout weight for deadlift WOD 5 Rounds for Max Reps: 1:00 – Max Deadlift (275/185)(185/125) 1:00 – Max calories Bike/Ski/Row 1:00 – Max ring dips -use a weight for deadlifts that allows for 10 chall... Continue Reading

Happy Easter! Teams of 3: Murph *Break up run and reps however you choose MWOD First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Turn hea... Continue Reading

CFC Every 5 min. x 5 sets 200m run/row/ski 20 Box Jumps 15 2 Hand DB Push-Press (35/25) 5/5 Single Arm Ring Rows PureFit Every 5 min. x 5 sets 100m run/row/ski 10 Box Jumps 10 2 Hand DB Push-Press (35/25) 10 Ring Rows MWOD Posterior shoulder capsule mobi... Continue Reading