Teams of 2: 1 person working at a time. 100 Box Jumps then: 8 rounds 20 DB Power Clean 200″ DB Front Rack Walk Then: 100 Box Jumps Mobility: Post WOD: 1)Couch Stretch:  mobilize in this position 1-2 minutes per leg, remember to activate glute and k... Continue Reading

Strength: OHS 5×3 WOD: AMRAP x 12 10/10 DB Jerks 10 OH Squats (95/65)(75/55) 10 T2B PureFit: Strength: Banded OHS 5×3 WOD: AMRAP x 12 10/10 DB Press 10 Banded OH Squats 10 MedBall Sit-Ups Mobility: 1) Pre-WOD – First Rib Mobilization-... Continue Reading

WOD EMOM x 20 Min 1 and 2: 20/18 Call Row + AMRAP Ring Dips or Push-Press 65/45 Min 3 and 4: 200m Run + AMRAP Pull-Ups or DB Bent Over Rows 55/25 2:00 window for each working period Finisher 30 Flutter Kicks (plate held at lockout) 30 Russian Twists PureF... Continue Reading

Open Gym: 5:30am and 5:30pm.

5 Rds for Time: 10 DB Front Squats (50/35)(30/15) 20 DB Deficit Push-Up 30 Sit-Ups 400m Run PureFit: 4 Rds for Time: 5 DB Front Squats (50/35)(30/15) 10 Push-Up 15 Sit-Ups 200m Run/Row Mobility 1) Pre-WOD- Banded hip flexion and lockouts- Place medium ... Continue Reading