5 rds for time 10 Power cleans (155/105)(115/80) 15 Lateral burpee over the bar Finisher: 15 Plate good mornings 15 Banded leg curls PureFit: 5rds 10 KBS 10 Burpees MWOD: Pre-WOD – Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind […]

MERRY CHRISTMAS!!! No Classes today. Isaiah 9:6-7 6 For a child will be born to us, a son will be given to us; And the government will [a]rest on His shoulders; And His name will be called Wonderful Counselor, Mighty God, Eternal Father, Prince of Peace. 7 There will be no end to the increase of His government or of peace

Today’s classes will be open gym style:  5:15 to 7:15am and 8:30 to 10:30am.  Please give yourself enough time to complete the WOD within the allotted open gym times. Thank You. 12 Days of Christmas 1: Muscle up or 2 pull-ups + 2 dips 2: DB strict press (75/55)(55/35) 3: Deck Squats (55/35) 4: Pull-Ups […]

Teams of 2 WOD 10 min AMRAP: 8/6 cal bike 6 box jump (24/20) 6 KBS (70/55) 1 min transition/rest 10 min AMRAP: 200 meter run 6 jumping lunges 6 Push Press (95/65) 1 min transition/rest 10 min AMRAP: 30 double unders/60 singles 6 DB squat cleans (35/25) 6 T2B *1 person working at a […]

CFCody WOD Every 4 min x 5 sets: 15 Wall Ball (20/14) 10-12 Deadlifts (225/155)(185/125) 8-10 shuttle sprints or 200 meter run PureFit WOD Every 4 min x 4 sets: 12 Wall Ball 10 KB deadlifts 6-8 shuttle sprints or 100 meter run MWOD PreWOD:  Thigh Adductor stretch – This will allow you to drive your […]