CFCody WOD

On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Just like last week, today we will work our "Goats".  Working the same movements over the next 4 weeks will show greater improvement than choosing different ones each week. With that being said, breaking apart a movement differently each week will be more effective than creating bad habits.  For example, if you are working on ring Muscle ups working drills to help get in the right positions during your muscle up will promote overall success. Same goes for olympic movements. Feel free to ask a trainer for help with this.

PureFit WOD

AMRAP 4 Buy In: 10 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 10 KB Snatches 6 Burpees rest 2 Minutes AMRAP 4 Buy In: 10 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 10 KB Deadlifts 6 slam balls rest 2 minutes AMRAP 4 Buy In: 10 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 10 KB Swings 6 step ups MWOD: Mobilize according to your needs... smash, floss, roll, use the distraction bands, compression bands.

2 Boys...1 Determined Mama!!

We are honored to have the opportunity to support the Johnson family again this year and very blessed to be apart of Yvonne’s dedication WOD to Dustin, her son she lost to cancer at the age of 7.  Let’s do what we do best as Crossfitters and lighten the load for this sweet family!  There will be a pledge/donation sheet at the gym for those that would like to be apart of this.