StrengthFront Squat 3-3-3-3-3 for loadand / orFor time:10 wall walks (or inch worms)800/1,000-m row10 wall walks (or inch worms)   PUREFITStrength: 5×5 DB/Goblet SquatWOD: 15 MIN AMRAP10 Inchworms500 M Run/Row/Ski (25 cal bike)15 Situps

WOD“LOREDO”6 rounds for time:24 air squats24 push-ups24 walking lunge steps400-m run*Substitute reps to 18 or 14 for each movement. From there substitute to 4 rounds of 14 reps of each movement. PUREFIT “Loredo-ish”4 Rounds14 Air Squats14 Pushups14 Walking Lunge300-400 M Run/Row/Ski

CLOSED FOR LABOR DAYWe will have classes; Tuesday, Wednesday, Thursday, Friday, Saturday this week.                            

CFCody Team WOD 25 min AMRAP:30 Calories20 Burpees over the rower/bar10 Power Cleans (105/155) -one person working at a time. divide reps however. 

CFCody WOD For Time:30 Russian KBS (35/55)150 Double Unders/225 single unders30 Russian KBS150 Double Unders/225 single unders30 Russian KBS Post WOD 4 sets6 Alternating Turkish get ups-rest 1 min between sets- PureFit WOD For Time:25 Russian KBS 150 single Unders/400m Row/Ski/Bike/Run25 Russian twist400m Row/Ski/Bike/Run/150 single unders25 Russian KBS -Complete single unders or 400m 1x each Post […]