*Mobility Class/Open Gym 5:30-6:30am Open Gym 5:30-6:30pm *If you have never come to a Mobility Class, you should really give it a whirl!!  Learn more about how to maintain healthy tissues and joint mobility.  This is an important piece to your health:)

Strength:  Back Squat    Build to 5 rep set (3 second descent) WOD:    AMRAP 12       7 DB front squats (50/35)       7 box jumps (24/20) *3 burpees every minute, starting at 0:00 PureFit: Strength:  Goblet Squat:  Build to a 5 rep set (3 sec... Continue Reading

Strength    Oly complex: 5 sets       1 Power clean       2 Hang power cleans       3 Jerks -rest 1:30 b/n sets- WOD    5 clean & jerks (135/95)    200m run    10 clean & jerks (135/95)    400m run    20 clean & jerks (135... Continue Reading

Team of 2: 6 rounds: 15 cal row/bike 7 clean & jerks (95/135) -partner 1  starts on rower, as soon as they finish partner 2 jumps on and partner 1 starts clean & jerks. Continue this format till all 6 rounds are complete rest 3 min 6 rounds: 200 ... Continue Reading

CFCody WOD 6 rounds, each for time: Every 3 min complete: 400 meter run 12 toes to bar/med ball sit ups PureFit WOD Strength/skill –DB bench press 3 set of: 12 DB bench press -rest 1:00 b/w sets Conditioning 2 rounds for time: 25 KB deadlifts 20 ste... Continue Reading