CFCody Independence Day WOD Buy in: 1 Mile run 4 Rounds:1 Round Cindy7 Deadlifts (155/225)7 Burpees over the Bar6 DB Snatch (35/50) (each arm) then:1000m Row *choose 2 different conditionig modalities Mile run sub1600m row/ski80/96 cal Bike 1000m Row sub1000m row/ski50/60 cal Bike PureFit Independence Day WOD Buy in: 1000m Run/Run/Ski 4 Rounds:1 Round of […]

Active Recovery Day! Open gym 5-6am & 5:30-6:30pm Optional WOD “JT” In honor of Petty Officer 1st Class Jeff Taylor. 21-15-9Handstand push upsRing DipsPush ups

CFCody WOD “Jennifer” In honor of Canadian 1st Class Constable Jennifer Kovach of Guelph. 26min AMRAP:10 Wall Ball (14/20)15 KBS (35/53)20 Box Jumps (20/24) PureFit WOD 22min AMRAP:10 Wall Balls15 KBS20 Box step ups

CFCody WOD “Eva Strong” In honor of Eva Mireles, who died while shielding her fourth-grade students from a gunman. with a partner or by yourself5 Rounds:48 Double Unders/100 single unders19 T2B/K2E/weighted sit ups2 Clean & Jerks (135/205)(95/135)400m Run/Row/Ski/Bike (20/24) *If you do it with a partner, divde the reps up but Run together. PureFit WOD […]

On a 20:00 clock for total reps: teams of 2 Run Together: one person working at a time on max reps 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max T2B 10:00-15:00: 200-m run pull-ups 15:00-20:00: 200-m run Max deficit push-ups (2/4 in)