WOD: Deadlift Build to a Heavy Single AMRAP 12: 6 Handstand Push-ups 9 Deadlifts (225/155) 200m Run PureFit: AMRAP 12: 6 Push-ups 9 KB/DB Deadlifts 100m Run MWOD PreWOD:  Glute-Hamstring Bridge, 10 slow and controlled both feet on ground, bridge up and engage glutes and hamstrings. 10 on right leg, 10 on left leg. Monkey Bar […]

Team WOD Teams of 2; For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) *100/70 Calorie Bike/row 2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (115/80) *140/100 Calorie Bike/row 1 Round: 30 Toes to Bar 30 Bar Facing Burpees 30 […]

CFCody WOD “Fight Gone Bad” 3 Rounds of 1 Minute at Each Station: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest *this is a Glory Board WOD…Good Luck! PureFit WOD 3 Rounds of 1 Minute at Each Station: Wallballs KB Sumo Deadlift High Pulls Box Jumps/step ups […]

CFCody WOD 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders *The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. Midline Add on – 1- 2 turkish get ups 2-1 min plank 3-10 t2b/med ball sit ups 4- 1 min boat […]

If you missed mobility this morning you’re in luck! Coach Jen will be at the evening open gym to help anyone wanting mobility! Come take care of those bodies! Active Recovery Day! Open Gym & Mobility 5:30am & Open gym & CF Gymnastics 5:30pm