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

Teams of 2: One partner completes a full round and then the other partner starts AMRAP x 20 4 Push-Ups 8 KBS 18 DU’s

WOD Back Squat 5 x 3 70-80% AMRAP x 9 9 OHS 95/65 9 Bar Facing Burpees PureFit AMRAP x 15 9 Box Step-Ups 9 PVC/banded OHS 9 PVC facing Up downs/Burpees MWOD PreWOD: T-spine smash with weight –  Lie on a double lacrosse ball along the thoracic sp... Continue Reading