Active Recovery Day Open gym5 – 6am & 5:30-6:30pm Optional WOD3-5 rounds:800m Run/Row/Ski/Bike (40/48)50 air squats20 GHD sit ups/30 ab mat sit ups  

CFCody WOD Glory Board Workout #2 “Jackie”For Time:1000m Row50 Thrusters (35/45)30 Pull ups Optional Post WODBack Squat – lift every 2-3min5-5-5-5-5-build each set Workout Tips#1- Row Smart   #2- Break Thrusters early – a... Continue Reading

CFCody WOD 10-9-8-7-6-5-4-3-2-1Bench Press/Floor Press Tall Box Jumps (24/30)(20/24) or DB step upsAlternating single leg V-ups (each side)-200m Run/row/ski/bike (10/12) after the EVEN sets- -choose a challenging weight for bench press or floor press Pur... Continue Reading

Team WOD 4 stations, :30 at each station :30 rest while moving onto the next stationStation 1: Box jump overs (20/24″)Station 2: Wall walksStation 3: Row for caloriesStation 4: Abmat sit-ups*teams of 2-4*7 rounds (28:00)

On an 18:00 clock:9-15-21 reps for time of:Pull-upsThrusters (65/95 lb)(55/75 lb)(35/45 lb) In the remaining time:Build to a heavy single thruster– Take the bar from the floor. PUREFIT9-15-21Pullups/ Ring RowsDB Thrusters-200M after each set