Active Recovery Day Open Gym @5:15-615am5:pm-6:30pm Optional WOD 5x 2min rounds:6 Shuttles Max Bar Muscle ups-rest 1 min- Shuttle = 25ft down, 25ft back Post WODAccumulate3min hanging L-sit or  6min EMOM:1 Turkish get up-build in weight-use 1 DB

CFCody WOD Strength8-8-8-8-8Front Squats-Complete a set every 2min 15min AMRAP:100m Single DB suitcase carry (35/50)20 Calorie Bike/Row/Ski/400m run30 Alternating DB Hang Snatch (35/50) PureFit WOD 15min AMRAP:100m single DB suitcase carry 20 calories30 ... Continue Reading

CFCody WOD Post – Nutrition Challenge Test WOD with a 22min Clock0:00-12:001 mile Run*rest the remaining time until 12:0012:00-22:0010min AMRAP:Cindy 5 pull ups10 Push ups15 Squats *Complete this EXACTLY the same way as the first time.*Use a NEW Sc... Continue Reading

Team WOD25 minute AMRAP:1 rope climb (15/15 ft)/partial rope climb/lay-to-stand10 walking lunges10 ab-mat sit-ups*partner 1 completes full round while partner 2 rests, then switch Accumulate:50 KB side bends/side– Use a light load.

EMOM 5:5 hang power snatches– Practice cycling at a light load.WOD10 rounds for time:3 hang power snatches (95/135 lb)(65/95 lb)(45/65 lb)30 running step single-unders (scale reps to 20)   PUREFIT8 Rounds for time8 Alternating DB Snatch20 Single Unders... Continue Reading