CFC: 10 Min. 3 Rep Power Clean AMRAPx 10 20 Plate Ground to Overhead (45/25)(25/15) 10 Burpees PureFit: AMRAPx 12 10 Plate Ground to Overhead 10 Burpees 10 Leg Raises MWOD Pre-WOD: Triceps Smash – Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on […]

CFC: Fight Gone Bad 3RDS of Max Reps 1:oo Wall Ball 1:00 SDLHP 75/55 1:00 Box Jump 20″ 1:00 Push-Press 75/55 1:00 Cal. Row 1:00 Rest PureFit: 3RDS of Max Reps 1:oo Wall Ball 1:00 KB SDLHP 1:00 Box Step-Ups 1:00 Cal. Row 1:00 Rest MWOD Pre-WOD:  Thoracic Spine Lacrosse Ball Smash – Lie on your […]

Rest Day: Open Gym: 5:30am and 5:30pm.    (*No Mobility) CrossFit Gymnastics is at 5:30pm.

CFC: 10 Min.- Build to a heavy : 3 rep touch and go snatch 11-9-7-5 Power Snatch (135/95)(95/65) Muscle-Ups (bar or ring)  or Pull-Ups + Dips (ex: rd 1= 11 pull-ups+ 11 dips: rd 2= 9 PU+ 9 dips etc.) PureFit: 15-12-9-6-3 KBS Ring Rows Box Dips MWOD Pre-WOD: Shoulder Primer – place a thin band across […]

CFC: AMRAP x 25 400m Run 20 Barbell Goodmornings 20/15 Calories 15 Sit-Ups PureFit: AMRAP x 17 200m Run 15 Banded Goodmornings 12 Calories 10 Sit-ups MWOD Pre-WOD: Posterior chain banded flossing Post-WOD: Hip flexor stretch or achilles stretch.  After running these two areas get tight. Do both stretches if time allows. Banded Anterior Hip […]