“Grace” For time: 30 clean & jerks 135/95 Rest 5 Min: Work up to a heavy set of 5 Back Squat + practice skill work of your choice. PureFit: Strength: Goblet Squat: 5 sets x 5 WOD: 12 Min AMRAP: 10 Jumping Pullups 10 Goblet Squats 200 M Run MWOD: PreWOD:  25 Banded Good Mornings […]

Open gym/mobility 5:30 am Open gym 5:30 pm

For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 35/25 Calorie Assault Bike *35/25 Calorie Row for bike substitute   OR 400m run PureFit: For Time:  (As always, scale as needed:) 100 Single Jump Rope 750 M Row 40 Wall Ball 20 Cal Assault Bike MWOD: IT Band- lacrosse ball smash.  With a […]

AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Box Jumps (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Box Jumps (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Box Jumps (24/20) PureFit AMRAP x 3:00 – 3 Rounds 15 Cal Row/Bike […]

Surprise Team WOD! Be there or be square!