CFC 8 rounds for time:5 box jump-overs (24/30 in)5 hang power cleans (155/225 lb) PureFit 5 Rds: 10 calories10 box step-ups10 DB hang power cleans   

WOD AMPRAP x 8min 5 devils press 7 pistol/one leg assisted squat (each leg) 9 gorilla rows (each arm) 20 abmat sit-ups Rest 2:00 AMRAP x 8min 5 heavy deadlifts 7 weighted step-ups (each leg) 9 DB bench/floor press 20 Russian twists Optional Finisher: 800 meters Purefit: AMPRAP x 8min 5 devils press 7 one […]

Open Gym: 5:15am and 5:30pm WOD: Push press3-2-2-1-1-1

EMOM x 25 (5 rounds) Min 1: 12-15 KBS (heavy) Min 2: 10 front rack DB squat-forward lunge (5 each leg) Min 3: 10-14 DB Plank pull throughs Min 4: 100′ Waiters carry (change hands every 25′) Min 5: :40 machine Purefit: EMOM x 20-25 minutes (4-5 rounds) Min 1: 12 KBS  Min 2: 8 […]

CFC For reps:Tabata ring-rowsTabata push-upsTabata AbMat sit-upsTabata walking lunges– Each Tabata is 8 rounds of :20 of work and :10 of rest. PureFit For reps:Tabata ring-rowsTabata push-upsTabata AbMat sit-upsTabata walking lunges– Each Tabata is 8 rounds of :20 of work and :10 of rest.