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 […]

Team WOD Teams of 2: 80 Calorie Row 4 Rounds of: 4 Deadlifts (225/155) 8 toes 2 bar/med ball sit ups 12 slam balls (20/15) 80 Calorie Ski 6 Rounds of: 4 Deadlifts (225/155) 8 toes 2 bar 12 slam balls (20/15) 80 Calorie Bike 8 Rounds of: 4 Deadlifts (225/155) 8 toes 2 bar […]