WOD Plank hold for 6 mins Every time you break, complete: 800m run/row/ski 30 Lunges If you can hold a 6 minute plank with good form without breaking, then once plank is completed you complete one round of 800m, 30 lunges. PUREFIT Plank hold 3-5 MIN (choose plank time according to your plank level) Every […]

Open gym 5:30 am and 5:30 pm

STRENGTH Deadlift 5 sets of 5, touch and go increasing weight each round WOD 4 rounds for time of: 200m run/row/ski 15 deadlifts 115/75, 95/65 12 power snatch 115/75, 95/65 PUREFIT STRENGTH Deadlift 5 sets of 5, touch and go increasing weight each round WOD 4 Rounds 200 M Run/Row/Ski 18 Deadlifts 12 Alternating DB […]

WOD “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *modify reps as needed PureFit 3-4 Rounds 20 Pullups 20 Pushups 20 Situps 20 Squats

CFCody Team WOD Team Girls Diane 21-15-9 Deadlifts (225/155)(155/125) Handstand Push ups/push ups Karen 150 Wall Balls Nasty Girls 4 Rounds: 50 Air Squats 7 Muscle ups (Bar or Ring)/C2B pull ups/strict pull ups/kip pull ups 10 Hang Power Cleans (135/95)(95/65) *Diane- each teammate completes all 21-15-9, one person resting at a time. Break reps […]