Active Recovery Day Open Gym @ 5:30-6:30am & 5:30-6:30pm Optional WOD For Time:50 Box Jump Overs (20/24)40 Hang Power Snatch (55/75)30 Chest to Bar Pull ups -Step down from the box

CFCody WOD Strength  10-10-10-10-10Floor Press (barbell or DB)-build as you can-complete a set every 2 min Conditioning 5 Rounds:20 Russian KBS (50/70)(35/50)400m Run/Row/Ski/Bike (20/24) PureFit WOD Strength10-10-10-10-10DB Floor Press -build as you ... Continue Reading

CFCody WOD Strength 10 in clock build up to a heavy5 rep Deadlifts Conditioning12min AMRAP:15 Calories10 Deadlifts (125/185)(95/135) PureFit WOD 15min AMRAP:15 calories12 Step ups10 KB deadlifts

Team WODAMRAP 25:50 single-DB box step-ups (20/20 in) (20/35 lb)50 single-DB walking lunges (20/35 lb)100-m run*carry the db any way you’d like*split up reps with db (one person works at a time) and run together

Pre-workout:EMOM 8:1 clean pull1 hang power clean1 thruster– Build in load, but only as quality mechanics allow.WOD3 rounds for time:9 hang power cleans (75/115 lb) (55/75 lb)12 thrusters15 burpees over the bar   PUREFIT   15:00 AMRAP 6 Burpees9 Hang ... Continue Reading