STRENGTHClean & JerkBuild to a heavy rep (no more than 15 min) WOD3 Rounds for time;10 Squat Cleans10 Push Jerks (135/95)(95/65) *8 minute time cap PUREFIT 18 Min AMRAP10 Med Ball Squat Cleans10 DB Push Press200m Row/Ski

Closed – Happy New Year!

CFCody WOD For Time:30 Thrusters (95/65)20 Burpee Box Jump Overs (24/20)10 Rope Climbs20 Burpee Box Jump Overs30 Thrusters -15min cap- Rope Climb subs-30 strict pull ups-15 Lay to stand-Half distance on rope-2 pull ups + 2 K2E = 1 rope climb PureFit WOD For Time:30 Wall Balls20 Burpee Step ups10 Lay to stand rope pulls20 […]

CFCody WOD 5 Rounds: 10 DB Step ups 30 Double Unders/45 Single unders10 DB Push Jerks30 Double Unders Box Height: 24/20 DBs: 50s/35s or 35s/25s -20 min Cap- PureFit WOD 4-5 Rounds:10 DB step ups30 single unders10 DB Push Press30 single unders -20min cap-

Active Recovery Day Open Gym at 5:30PM today ONLY. Optional WOD Strength- Bench PressBuild to a heavy set of 3 ConditioningOn the Min x 20-30minMin 1: Max Calorie RowMin 2: Max Burpees *If you do the strength, do 20min only.