WOD2 rounds for time:50 alternating DB snatches (35/50 lb)50 wall-ball shots (14/20 lb) (9/10 ft)Post-workoutAccumulate with a partner:40 DB Turkish get-ups– Trade off as desired.   PUREFIT 4 Rounds for Time:20 Alternating Snatch20 Wallball10 Cals/200m Run FINISHER: 20 Turkish Getups accumulated with a partner.

Merry Christmas!!! Have a great day! We are CLOSED Wednesday & Thursday. See you Friday for the normal class times.

WOD12 rounds for time, starting with 1 and adding a movement each round: 1 sumo deadlift high pull (55/75)2 thrusters (55/75)3 push press (55/75)4 power cleans (55/75)5 power snatch (55/75)6 kb swings (35/50)7 pull-ups8 knees-to-elbows9 box jumps (20/24)10 double-unders11 burpees12 oh walking lunges (25/45 plate)Perform the workout like the “12 Days of Christmas” song. In […]

WODAMRAP 14:60-cal row50 toes-to-bars/hanging knee raises/sit-ups40 wall-ball shots (14/20 lb) (9/10 ft)30 cleans (95/135 lb)(65/95 lb)(35/45 lb)20 ring muscle-ups/20 chin over bar pull-ups/20 push-ups PUREFITAMRAP 14: 50 Calorie Row45 Knee Ups/Sit Ups40 Wallball35 MedBall Cleans30 Ring Rows/Pullups  

CFCody Team WOD Teams of 210 Rounds:3 Push Jerks (105/155)(85/135)6 Burpees9 Calorie Bike/Row/Ski/150m Run -Partner completes entire round then switches with teammate. -Each partner completes 5 rounds