Today is the last day Coach Sarah will be coaching, as she is moving on to her next adventure. Sarah has been with us from the very beginning, 14 years ago! We are so grateful to her and all she has done for CFCody. We feel confident in saying that her 5:15am & 6:15am peeps […]

CFCody WOD 30min AMRAP:200m Run1 Round of Nate Nate =2 Ring/Bar Muscle up4 HSPU8 KBS (70/53)(53/35) Muscle ups subsBurpee pull ups2 strict pull ups + 2 dips HSPU subsDB Push PressPush upsBox Elevated HSPU PureFit WOD 20min AMRAP:200m Run/Row1 Round of:2 pull ups/ring rows/DB rows4 DB push press8 KBS

Active Recovery Day! Open Gym @ 5:00am & 5:30pm Optional WOD Strength – Split Jerk3 Rep Max 10 Rounds:7 Bar Facing Burpees5 Push Jerks (135/95)(95/65)30 Double Unders/45 Single Unders

CFCody WOD 3min AMRAP x 5:30 Ab mat sit ups/GHD/v-ups15 Deadlifts (185/135)(135/95)Max Calories -Rest 3 min- PureFit WOD 3min AMRAP x 5:20 Ab mat sit ups/GHD15 KB DeadliftsMax Calories -Rest 2-3 min-

Memorial Day Murph7-9am (allow enough time to complete the WOD) The MurphFor Time:1 Mile Run100 Pull ups200 Push ups300 air squats1 Mile Run *Wear a weighted vest if desired. *We have been prepping for this workout all month! You can do this unpartitioned, partitioned, with a partner, half the reps, etc…. There are several ways […]