5 rds for time 10 Power cleans (155/105)(115/80) 15 Lateral burpee over the bar Finisher: 15 Plate good mornings 15 Banded leg curls PureFit: 5rds 10 KBS 10 Burpees MWOD: Pre-WOD – Anterior Compartment Smash:  Laying on your stomach, Position lacr... Continue Reading

MERRY CHRISTMAS!!! No Classes today. Isaiah 9:6-7 6 For a child will be born to us, a son will be given to us; And the government will [a]rest on His shoulders; And His name will be called Wonderful Counselor, Mighty God, Eternal Father, Prince o... Continue Reading

Today’s classes will be open gym style:  5:15 to 7:15am and 8:30 to 10:30am.  Please give yourself enough time to complete the WOD within the allotted open gym times. Thank You. 12 Days of Christmas 1: Muscle up or 2 pull-ups + 2 dips 2: DB strict... Continue Reading

Teams of 2 WOD 10 min AMRAP: 8/6 cal bike 6 box jump (24/20) 6 KBS (70/55) 1 min transition/rest 10 min AMRAP: 200 meter run 6 jumping lunges 6 Push Press (95/65) 1 min transition/rest 10 min AMRAP: 30 double unders/60 singles 6 DB squat cleans (35/25) 6 ... Continue Reading

CFCody WOD Every 4 min x 5 sets: 15 Wall Ball (20/14) 10-12 Deadlifts (225/155)(185/125) 8-10 shuttle sprints or 200 meter run PureFit WOD Every 4 min x 4 sets: 12 Wall Ball 10 KB deadlifts 6-8 shuttle sprints or 100 meter run MWOD PreWOD:  Thigh Adduct... Continue Reading