WOD 15 min AMRAP 20 Russian kb swings ((70/55)(55/35)) 20/15 cals bike or row 20 barbell back rack lunges ((135/95)(95/65)) Core work:  3 rounds :20 hollow hold :20 hollow hold flutter kicks :20 tuck-ups 1:00 rest PureFit 12 Min AMRAP 10 Russian KBS 10 C... Continue Reading

Teams of 1-4 EMOM X 20: Min 1: 16 Wall balls Min 2: 14 DB/KB front rack lunges Min 3: 12 burpees Min 4: 10/14 cal row/bike *each teammate starts at a different movement. Modify reps in order to allow for at least :10sec rest

CFCody WOD Strength/Skill 3 sets: 10 Bench Press (increase wt each set if can) 8 feet elevated ring rows 1:00 hollow hold -rest 1 min between sets *Work with teams of 2 or 3 to move through this Conditioning 5 Rounds for Time: 10 Right arm HANG DB/KB Sna... Continue Reading

CFCody WOD 4 sets of: 4 min AMRAP: 3 Power Cleans (205/145)(135/95) 6 T2B 9 Push ups -Rest 1 min between sets- PureFit WOD 3 sets of 4 min AMRAP: 3 DB/KB clean 6 med ball sit ups 9 push ups -rest 1 min between sets- MWOD PreWOD: Banded IR Shoulder Distra... Continue Reading

Active Recovery Day! Open Gym & Mobility 5:30am & Open Gym & CF Gymnastics Optional WOD CrossFit Total 1 RM Back Squat (take no longer than 17min) 1 RM Strict Press (take no longer than 10min) 1 RM Deadlift (take no longer than 17min) Nutritio... Continue Reading