CFCody WOD 21-18-15-12-9-6-3Calories-Complete 2 KB/DB Turkish Get ups, each arm, after each set.  PureFit WOD 21-18-15-12-9Caloriesweighted Sit ups-1 DB/KB Turkish get ups, each arm, after each set

CFCody WOD With a Partner complete800m Run/Row/Ski/Bike (48/40) 10 Rounds:10 Alternating single DB Hang Squat Cleans30 Double Unders/45 single unders 800m Run/Row/Ski/Bike *Run Together…Alternate full rounds of the 10 round couplet. PureFit WOD team of 2:600m Run/Row/Ski/Bike (36/30) 8-10 Rounds:10 Single DB or Med Ball Hang Squat Cleans45 Single unders 600m Run/Row/Ski/Bike *run/row/ski together, alternate […]

Closed – Happy New Year! This weeks Schedule Monday (Jan 1) CLOSED – Happy New Year Tuesday – Thursday (Jan 2-4th)5:15am – 6:15am – 8:30am – 9:30am – 4:30pm – 5:30pm Friday (Jan 5th)5:15am – 6:15am – 8:30am – 9:30am – 4:30-6pm (open gym) Saturday (Jan 6th)9am Team WOD

Team WODAMRAP 20 with a partner:23 box jump-overs (20/24 in)(16/20 in)(12/16 in)23 power snatches (65/95 lb)(55/75 lb)(35/45 lb)23 overhead squats (65/95 lb)(55/75 lb)(35/45 lb)23 knees-to-elbows23-calorie Air Bike

Class times this week; 5:45 am, 8:30 am, & 4:30 pm WOD4 x AMRAP 4:3 hang power cleans (95/135 lb)(65/95 lb)(35/45 lb)6 shoulder-to-overheads9 lateral burpees over the bar12 pull-ups– Rest 2:00 between rounds. PUREFIT VERSION3 x AMRAP 4:5 Med ball cleans/DB Cleans7 DB shoulder to overhead9 Burpees/updowns/burpee on box12 Pullups/Ring Rows/DB Rows-REST 2:00 between rounds-