Active Recovery Day! Open Gym @ 5:30 AM & Open gym @ 5:30 PM Optional WOD 3 Rounds Min 1: Max Rep KB Swing (70/53) Min 2: Rest Min 3: Max Rep KB Swing (53/35) Min 4: Rest Min 5: Max Rep KB Swing (35/25) Min 6: Rest

CFCody WOD For Time: 60 Deadlift (155/105)(105/75) 30/24 Cal Bike/Row/Ski/600 meter run 45 Hang Power Clean 20/16 Cal Bike/Row/Ski/400 meter run 30 Push Jerk 10/8 Cal Bike/Row/Ski/200 meter run Goal: Sub 15 min WOD notes: when using the same weight for all these movements, the push jerk will be your limiting factor. Don’t try to […]

CFCody WOD Buy in: 800 meter Run/Row/Ski/25 cal bike then…..10 Rounds of: 15 air squats 5 Burpee pull ups *if space is limited complete Buy in: 800 meter run/row/ski then….10 rounds of: 15 air squats 5 burpees 5 pull ups -weight vest optional- *Goal is Sub 20 min PureFit WOD Buy in: 500 meter Run/Row/Ski/15 […]

“Hotshot 19” 6 Rounds 30 Air Squat 19 Power Clean (135/95) 7 Strict Pull-Ups Run 400 meters *This can be done individually or in partners, split the reps as you want, one person working at a time.  

Happy 66th Birthday John Fabrizio!!  Bionic Man! Cowboy!!  Superman!!!  Your humor, hard work, and relentless attitude is an inspiration to us!!! We wish you a special day!! “Fabrizio” 6 Rounds: 11 Deadlifts (255/155) 11 Box Jumps (24/20) 11 KB/DB Snatch (55/35) 11 Air Squats 11 Toes 2 Bar/K2E/weighted situps 11 Pushups PUREFIT 4-6 Rounds: 11 […]