WOD

07 Jul
0

Strength: Back Squat 5×5 60-70% WOD: 4rds 200m Run 20/15 Cals 12 Pull-ups PureFit: 4rds 200m Run 10Cals 12 Ring Rows or DB Rows MWOD Pre-WOD: Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band around your back then pull band forward on both sides and loop on […]

05 Jul
0

CFCody team WOD Team of 2: 100 Curtis P’s (115/75)(95/65) -Curtis P= power clean + front Right lunge + front left lunge + push press *every time you break, as a team run 200 meters Buy out- 800 meters med ball run, pass med ball between teammates as needed.  

04 Jul
0

CFCody WOD Triple 7s ON A 7 MIN RUNNING CLOCK… run/row/ski 800 meters then…. Max Devils press (35/25)(25/15) -rest 1 min- ON A 7 MIN RUNNING CLOCK… run/row/ski 800 meters then…. Max front squats (135/95)(115/75) -rest 1 min- 7 min AMRAP 200 meter run/row/ski 7 devils press (35/25)(25/15) 7 front squat (135/95)(115/75) PureFit WOD Triple […]

03 Jul
0

Happy 4th of July! Closed! Have a great day celebrating our Independence! See you tomorrow for regular schedule.

02 Jul
0

 Independence WOD 6-9am.         (Open gym style) -Today we will honor those that made the ultimate sacrifice for us so we can enjoy Independence Day! -choose your WOD…you may complete it alone or grab a teammate and chip away together. Either way let’s honor these men and remember what this holiday is […]