Veteran’s Day WOD Bring a friend, create a team or take this on by yourself! We will provide all the options for you. Come honor these Veteran’s that have or currently are protecting and serving us every day! This will be an open gym style format, so allow enough time to get through the workout. […]

CFCody WOD 16 min AMRAP:400m Run/Row/Ski/Bike (24/20)3 Rounds:15 Push ups10 Pull ups5 Deadlifts (225/155)(185/135) PureFit WOD 16min AMRAP:400m run/row/ski3 Rounds:15 push ups10 ring rows/pull ups5 KB deadlifts

CFCody WOD 4 Rounds:400m run/row/ski/bike (24/20)1min cumulative plank hold4-3-2-1rope climbs Rope Climbs subs2 devils press = 1 climb2 lay to stand = 1 climb2 renegade rows = 1 climb2 strict pull ups = 1 climb PureFit WOD 3-4 Rounds:400m Run/row/ski/bike (24/20):45-1:00min cumulative Plank Hold6-5-4-3lay to stand   

Open Gym 5:00-6:00am & 5:30-6:30pm Optional WOD AMRAP 7:15/12 Calorie Bike9 Box Jumps (30″/24″)Rest 2 Minutes AMRAP 7:15/12 Calorie Bike 9 KBS (70/50)(50/35)Rest 2 Minutes AMRAP 7:15/12 Calorie Bike Erg1-2-3…Bar or Ring Muscle ups

CFCody WOD WOD (25 min cap)10-9-8-7-6-5-4-3-2-1Hang Power Snatch (115/75)(95/65)T2B/K2E/weighted sit upsReverse lunge (115/75)(95/65)*complete 200m run/row/ski/bike (12/10) after ever ODD set PureFit WOD WOD – (20min cap)10-9-8-7-6-5-4-3-2-1Alternating DB snatchweighted sit ups/knee raisesweighted walking lunges*complete 200m run/row/ski every ODD set