CFCody WOD 5 Rounds 300 meter run/row/ski or 15/12 cal bike 15 russian KB swings (70/55)(55/35) 3 rope climbs rope climb sub 12 Knees to elbows 20 min time cap PureFit WOD 4 rounds 300 meter row/ski 12 Russian KB swings 8 Knees to elbows or med ball sit u... Continue Reading

Active Recovery Day Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm Memorial Day Murph is almost here! Some of you have completed this Workout multiply times, for others it will be the first time. There are several ways to complete Murph. 1- Comp... Continue Reading

CFCody WOD Strength/Skill on a 12 min running clock work up to a 3 RM Deadlift Conditioning  21-15-9 calorie Bike/Row/Ski 15-12-9 double DB/KB Front Squats (55/35)(35/25) 12-9-6 burpee box jump overs *21 cal + 15 Front Squat + 12 burpee bj overs….... Continue Reading

CFCody WOD Murph Prep EMOM x 21 min: Min 1 – 200 m row/ski Min 2 – 45 double/single unders Min 3 – 1 round of Cindy *Cindy 5 pull ups 10 push ups 15 squats PureFit WOD EMOM x 18 min: Min 1 – 200 m row/ski Min 2 – 35 single Mi... Continue Reading

  Team of 2 18 min AMRAP Partner 1 completes 30 Double/single Unders 10 Deadlifts (155/105)(105/95) 5 hang power cleans Partner 2 completes Double KB/DB Front Rack Hold -switch when partner 1 is done- MWOD: Mobility is very important to improve range... Continue Reading