CFCody WOD For Time:1000m Row200m Run 800m Row400m Run 600m Row600m Run 400m Row800m Run 200m Row1000m Run -35min cap- *If you do not run choose 2 different machines Bike Cals 1000m = 50/60800m = 40/48600m = 30/36400m = 20/24200m = 10/12 PureFit WOD For Time:800m Row200m Run 600m Row400m Run 400m Row600m Run 200m Row800m […]

Happy 50th Jamie Krubeck!! Active Recovery Day Open Gym5-6am & 5:30-6:30pm Optional WOD 3min AMRAP x 4:21 Ab mat sit ups15 Box Jump Overs (20/24)9 Squat Cleans (95/135)Max T2B with remaining time -If you are beat up from Filthy 50, complete power cleans & GHD or weighted sit ups. 

CFCody WOD Glory Board Summer WOD #1 Remember that in order to get on the Glory Board the workout MUST be completed as perscribed & reps must be full range of motion. Good Luck!! “Filthy 50”Today’s workout selection is 2 fold To Kick off our Glory Board Summer WODs To celebrate Jamie Krubeck turning the […]

CFCody WOD For Time:6 Rope Climbs6 DB Farmers Carry shuttle (50s70s)(35s/50s)21 DB Deadlifts (50s70s)(35s/50s)21 Calories 4 Rope Climbs4 DB Farmers Carry shuttle (50s70s)(35s/50s)15 DB Deadlifts (50s70s)(35s/50s)15 Calories 2 Rope Climbs2 DB Farmers Carry shuttle (50s70s)(35s/50s)9 DB Deadlifts (50s70s)(35s/50s)9 Calories *Farmers carry shuttle = 25ft down & 25ft back*Use 2 DB for carries & DL Rope […]

AMRAP 21 with a partner:30-cal row20 burpees over the rower10 power cleans (105/155 lb)– One person works at a time.