Team WOD Teams of 2: 6-8 Rounds EACH 10 DB/KB Front Rack squats (55/35) 100 ft Sprint 6 DB/KB snatch (55/35) 100 ft Sprint 10 DB/KB Deadlifts (55/35) *squats & Deadlifts are performed with a KB/DB in each hand. *teammate completes full round then swit... Continue Reading

CFCody WOD For Time: 60 Burpee’s 40 Pull ups 20 Box Jumps (30/24) 200 meter or 100 ft KB/DB front Rack Carry (one in each hand) 20 Box jumps 40 Pull ups 60 Slam balls (20/15) *to accommodate for slam balls, half class start with burpee’s other... Continue Reading

CFCody WOD EMOM X 12 min: min 1 – 8 Power Cleans (155/105)(115/75) min 2 – 2 Rope Climbs or 12-15 slam balls rest 4 min EMOM X 12 min: min 1 – 12/10 cal bike/row min 2 – 12 burpees PureFit WOD EMOM x 10 min: min 1 – 5-8 med b... Continue Reading

Nutrition Class @ 5pm Come learn all you need to know about Meal Prep!! Open Gym & Mobility @ 5:30am & Nutrition Class @ 5pm & Open Gym & CF Gymnastics @ 5:30pm

CFCody WOD Strength/Skill – Back Squat 5-5-5-5 *Build to a heavy 5 rep or 1 mile Glory board test Conditioning 14 min AMRAP: 200 Double Unders 100 Wall Balls 50 Toes 2 bar *You may tackle this alone or with a partner. *If you choose a partner, divid... Continue Reading