Active Recovery Day! Open gym 5:15am – 6:15am & 5:30pm – 6:30pm Optional WOD 20 min to build to a1 rep Snatch or  

CFCody WOD 5 rounds:12 Goblet Squats (35/50)1 Rope Climb12 Single arm DB step ups (20/20)(35/50)6 strict pull ups Rope Climb ProgressionHalf Distance2 lay to stand = 1 climb2 Devils Press = 1 climb Post WOD5 KB Windmills/arm-build in load as mechanics all... Continue Reading

CFCody WOD For Time:400m Run/Row/Ski/Bike (20/24)30 Toes 2 Bar/weighted Sit ups400m Run10 Wall Walks400m Run30 T2B400m Run Wall Walk progressionHalf DistanceInchworm + push upslesson reps Post WOD3 sets:10 Good Mornings-Build in weight as mechanics allow ... Continue Reading

Happy 50th birthday trainer Keith, wishing you a great day!!!Team WOD“The Keith”With a partner, complete as many rounds as possible in 25 minutes of:50 double-unders7 power cleans (105/155)(95/135)12 burpees over the rower (jump or step)25 cal... Continue Reading

WODFor time:1,600-m run/row/ski 80/96-cal bike100 wall-ball shots (14/20 lb)(9/10 ft)(10/14 lb)(9/10 ft)100 kb snatches (35/55 lb)(25/35 lb)Purefit:3 rounds:400-m run/row/ski20 wall-ball shots 20 db snatch