Games WOD: 19:1 15 min AMRAP: 19 Wall Ball 19 Cal row WOD description & standards   MWOD Pre-WOD:Overhead lateral shoulder opener- place band over bar, doubling up on band. Externally rotate shoulder and keep palm facing the ceiling. Create tension on band with arm in overhead position. Once  stretch is felt, place back leg […]

CFC: EMOM x 15 Min 1: 3 DL (Heavy) Min 2: 20 Wallball Min3:  200m Run/Row PureFit: EMOM x 15 Min 1: 3 DL Min 2: 15 Wallball Min3:  150m Run MWOD Pre-WOD: Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band into the high hip, feet […]

Active Rest Day! Open gyms at 5:30am and 5:30 pm

CFC: AMRAP x 20 25/20 Cals 25 Up Downs 50 KBS (55/35) (35/25) 75 DU’s or 400m Run PureFit: AMRAP x 15 12 Cals 15 Up Downs 18 KBS 21 Step Ups MWOD Pre-WOD: Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post […]

CFC 5 Rds 30 Slam Balls 20 Alt. KB Goblet lunges Finisher: 10 DB Curls 10 DB Good Mornings 10 DB Floor Press PureFit: 5 Rds 30 Slam Balls 20 KB Goblet Squats MWOD Pre-WOD: Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into […]