“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders The weight on the barbell should be something that athletes could complete 20+ repetitions […]

Team WOD Team of 2: on the 3:00 min for 15 min complete: -200 meter Row -5 KB sit ups(alternate arms each round) -10 push press (85/115) *how this works: partner 1 starts Round, when they finish the row and move to KB sit ups partner 2 May start row. When partner 1 completes all […]

CF WOD Deadlift – 12 min 5 sets of 3 followed by… Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Row/100 ft shuttle run 7 Box Jumps (24/30) Partners complete full round, then switch. PureFit WOD Buy in: 50 ft walking lunges 3 rounds 5 Ring rows 10 KB SDLHP 15 box step ups […]

We are excited to have physical therapist Lori Swanton from Advantage rehab present during the 5:15am, 6:15am, & 8:30am class TODAY. She will be available to answer any questions you may have about nagging injuries or movement patterns. CF WOD 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80) Muscle ups […]

Active Recovery day! Open Gym 5:30AM -Mobility @ same time & 5:30PM Reminder that Mobility is now during the AM open gym. Come take advantage of our awesome mobility coaches and learn how to move properly. We are excited to have physical therapist Lori Swanton from Advantage rehab present during the 5:15am, 6:15am, & 8:30am classes […]