CFCody WOD For Time 400 meter run then… 2-4-8-12-8-4-2 Hang Squat Clean Thruster (115/75)(75/55) 4-8-16-24-16-8-4 Toes 2 Bar/toes 2 rings/Med ball sit ups PureFit WOD For Time 200 meter run then… 2-4-8-12-8-4-2 slam ball or DB/KB Hang Squat Cl... Continue Reading

CFCody WOD Teamwork Thursday! teams of 2: 5 Rounds each of: 5 double DB/KB Russian KBS (35/25) 5 double DB/KB Cleans 5 double DB/KB front squats 5 double DB/KB Push Press 200 meter run *teammate 1 will begin the DB/KB work, GOAL is to move through these 4... Continue Reading

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill 5-5-3-3-1-1 Back Squat -No tempo today -rest 1-2 min between sets- *GOAL is intentional building towards moderate-heavy single. This week will set us up to find our 1RM in the coming weeks. 5-5…Moderate 3-3…Moderate-H... Continue Reading

CFCody WOD Strength/Skill 3 sets: 5 tempo DB Push Press (3ox1) 5 tempo deadlift (31×1) *30×1 = up for 3 counts, 0 pause at top, 1 sec pause at finish *31×1 = down for 3 counts, 1 sec pause at bottom, 1 sec pause at finish *use this as exten... Continue Reading