CFCody WOD Strength/Skill Every 90 sec for 8 sets complete: 1 Squat Clean *Start moderate-heavy and build to heaviest single rep WOD 3 Rounds 300 meter run/row/ski 10 C2B Pull ups 21 Deadlifts (225/155)(155/105) PureFit WOD 3 -4 Rounds 300 meter run/row/ski 10 pull ups/ring rows 12 KB/DB Deadlifts 14 med ball sit ups *Can […]

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

CFCody WOD EMOM x 21: Min 1: 12/10 cal row/ski/bike or 200 meter run Min 2: 9-12 Burpee Box jumps (24/20)(20/16) Min 3: *12/12 DB step back lunges (athletes choice) *Lunges: 12 reps/leg, can choose to hold DB in a goblet hold or hold 2 DB in the Front rack position. PureFit WOD EMOM x […]

CFCody WOD Back Squat @ 65-75% of 1RM (15-20 min) 5×5 (20×1) -Tempo squat: down for 2 counts, explode out of the bottom, hold for 1 count at top -rest 2 min b/t sets- *This should be heavier than last week’s 5×5. WOD 10 min AMRAP; 15 Wall Balls (20/14)(14/10) 25 Double Unders/ 50 single […]

Teams of 2: Loredo 6 rds 24 Air Squats 24 Push-Ups 24 Walking Lunges 400m Run *Break up reps and run however you want MWOD Post WOD suggestions: Double Lacrosse ball triceps smash – Lie on your side placing arm, just above the elbow, on a double lacrosse ball.  Smash down and floss by bending and […]