Active Recovery Day! Optional WOD Holiday Schedule Christmas Week & New Years Week Monday-Wednesday: Regular Schedule (Wednesday NOT a rest day) (Dec 21-23 & Dec 28-30) Thursday: Holiday WOD 7am – 8am – 9am (Please sign up for these) (Dec 24th & Dec 31st) Friday & Saturday: CLOSED (Dec 25-26 & Jan 1-2)

12 Days of Christmas Fitness Challenge …On the eighth day of Christmas, my true love sent to me, …. Max Toes 2 Bar (2 attempts, as soon as you come off the rig you are done.)   CFCody WOD 12-9-6-3 Muscle Ups (ring or bar)/C2B pullups/pull ups OHS (155/105)(115/75) MidLine 3 Rounds: 8 Barbel roll […]

12 Days of Christmas Fitness Challenge …On the seventh day of Christmas, my true love sent to me, …. Max Hand Release Push-ups in 1 min! CFCody WOD 4 Rounds: 3 Handstand Push up (strict Option) 5 Front Squats (155/125)(125/105) 7 Box Jump Overs (24/20) -Rest 3 min- 4 Rounds: 7 Box Jump Overs (24/20) […]

WOD 1. Fran with a friend Thrusters 1-2-3-4-5-6-7-8-9 (95/65) Pull-ups   1-2-3-4-5-6-7-8-9 *You go, I go style.  You do 1 thruster, I do 1 thruster.  You do 2 thrusters, I do 2 thrusters….  Complete thrusters, then do pull-ups. Rest 2 minutes, change weights 2. Grace with a friend Clean & Jerks 2-4-6-8-10 (135/95) *same you go, […]

12 Days of Christmas Fitness Challenge …On the sixth day of Christmas my true love sent to me, ….2 MINUTES WALL BALL: MAX REPS.   WOD 18 Min AMRAP: 200 M Row/Ski 24 Weighted Situps-bumper Plate 15#/10# 100 M Waiters Carry 55/35 PUREFIT 15 Min AMRAP: 200 M Row/Ski 18 Weighted Situps 100 M Waiters Carry