CFCody WOD Power Clean 3-3-2-2-1-1-1-1 -Lift every 2min, building in weight each set Finisher 5min with a partner-Max Farmers Carry, switch every 50ft.  PureFit WOD 20 min EMOM:Min 1: 12 KBS (heavy)Min 2: 8-10 Single DB/KB goblet squat clean/power cleanMin 3: 6-8 reverse lunge knee raise (each leg) add weight or notMin 4: 8 Gorilla rows […]

Active Recovery Day Open Gym 5-6am & 5:30-6:30pm Optional WOD Strength/Skill workEvery 2min x 52 Thrusters + 2 Push Press + 2 Front Squats-Build in weight as mechanics allow 21-15-9Calorie RowThrusters (65/96)

CFCody WOD Glory Board Workout #3 “Angie”100 pull ups100 Push ups100 Sit ups100 Squats *In order to get on the Glory Board you must perform this workout straight through, no breaking up reps and FULL Range of motion on ALL movements. Modified version10 rounds:10 pull ups10 push ups10 sit ups10 squats or with a partner. […]

CFCody WOD 3 Rounds:20 Dbl DB Box step ups (35s/50s)(20/24)400m Run -Optional: wear a weighted vest Finisher3 set – not for time10 Bulgarian Split squats (each leg)10 strict T2B/GHD/weighted sit ups PureFit WOD 3 Rounds:20 DB Step ups (1 or 2 DBs)400m Run/Row/Ski/Bike (20) Finisher3 sets – not for time10 Bulgarian splits squats (each leg)10 […]

Team WODFor time, partitioned any way:100 Calorie bike120 Calorie row140 Wall-ball shots (14/20 lb)– 30:00 time cap.