WODHeavy Grace30 clean and jerks (155/225 lb)(105/155)(55/75)*go heavier than you normally would, performing mostly single reps Chad 1000x prep4 rounds of;banded side steps :20 on, :10 offrest 1-2 minutes4 rounds of;plate step downs :20 on, :10 off   PUR... Continue Reading

CFCody Team WOD Teams of 2:50 Toes 2 bar/knees 2 elbows/weighted sit ups50 Dbl DB front rack lunges50 Power Snatch (75/115)-rest 2 min- 40 T2B/K2E/weighted sit ups40 Dbl DB Front Rack lunges40 Power snatch-rest 2min- 30 T2B30 Dbl DB front rack lunges30 Po... Continue Reading

CFCody WOD 3 Rounds for Time:800m Run1000m Row *choose 2 different modalities Run Substitution1000m row/ski/bike (50/60) Row Substitutions800m Run1000m row/ski/bike (50/60) CHAD1000X WOD prep 100 box step ups -no weight, you choose box height PureFit WOD ... Continue Reading

CFCody WOD Fall into Consistency Nutrition Challenge WOD 16min Clock500m Row/400m Run-rest 2min- AMRAP in remaining time:10 Pull ups20 DB Push Press (25s/35s)30 Burpees40 KBS (35/53)5 Wall Balls (14/20)40 KBS30 Burpees20 DB Push Press10 Pull ups *Use the ... Continue Reading

Active Recovery Day Open Gym 5:30-6:30am & 5:30-6:30pm Optional WOD “Karen”150 Wall Balls (14/20)*This is a Glory Board WOD. Must be done as prescribed. Fight for depth in those squats and hit your target (women = 8ft – men = 10ft) e... Continue Reading