CFCody WOD 4min AMRAP x 4:3 Hang Power Cleans (95/135)(65/95)6 Shoulder to Overhead9 Burpees over the bar12 Pull ups-rest 2 min- PureFit WOD 3-4 Rounds:3 DB Hang Power Cleans6 DB Push press9 Burpees/up downs12 ring rows/pull ups-Rest 1 min-

Team WODEMOM 8::35 max-cal rowEMOM 8::40 max-cal rowEMOM 8::45 max-cal rowEMOM 8::50 max-cal row*partner A rows the first round (:35 out of 1:00), then partner B rows the second.  each partner rows half of the 8:00 EMOM Team WODEMOM 8::35 max-cal rowEMOM 8::40 max-cal rowEMOM 8::45 max-cal rowEMOM 8::50 max-cal row*partner A rows the first […]

WOD2 rounds for time:50 alternating DB snatches (35/50 lb)50 wall-ball shots (14/20 lb) (9/10 ft)Post-workoutAccumulate with a partner:40 DB Turkish get-ups– Trade off as desired.   PUREFIT 4 Rounds for Time:20 Alternating Snatch20 Wallball10 Cals/200m Run FINISHER: 20 Turkish Getups accumulated with a partner.

Merry Christmas!!! Have a great day! We are CLOSED Wednesday & Thursday. See you Friday for the normal class times.

WOD12 rounds for time, starting with 1 and adding a movement each round: 1 sumo deadlift high pull (55/75)2 thrusters (55/75)3 push press (55/75)4 power cleans (55/75)5 power snatch (55/75)6 kb swings (35/50)7 pull-ups8 knees-to-elbows9 box jumps (20/24)10 double-unders11 burpees12 oh walking lunges (25/45 plate)Perform the workout like the “12 Days of Christmas” song. In […]