Team WOD 12 days of Christmas yesterday was a BIG workout…please choose today’s workout accordingly. If you need to come in and just mobilize, do it! Team of 2:4000m row/2 mile run24 KB/DB Turkish get ups (you choose weight) *One person working at a time. Divide reps and order however.  Individual5000m row @ a moderate […]

CFCody WOD on the 1st day of Christmas my true love gave to me…12 Days of Christmas WOD! CFCody WOD 1 Ring/Bar Muscle Up/Devils Press2 Power Snatch (135/95)(95/65)3 Overhead Squats (135/95)(95/65)4 Burpees over the bar5 Box Jumps (30/24)(24/20)6 Strict Handstand push ups/DB strict press7 Toes 2 bar/Knee raises/V-ups8 Hang DB cleans (50s/35s)(35s/25s)9 Ring dips/push ups10 […]

CFCody WOD on the 2nd day of Christmas my true love gave to me…1000m Ski erg 2 min AMRAP:200m Run/Row/Ski/Bike (10/12)Max Burpees/Slam Balls -rest 2 min- 4min AMRAP400m Run/row/ski/bike (20/24)Max Burpees/slam balls -rest 2-4 min- 6min AMRAP:800m Run/Row/Ski/Bike (40/48)Max Burpees/slam balls PureFit WOD 2min AMRAP:150m row/ski/run/bike (8)Max Slam Balls -rest 2 min- 4min AMRAP:300m row/ski/run/bike […]

Active Recovery Day Open Gym @ 5:30am & 5:30am Optional WOD Shoulder Press3-3-3-3-3-3-3 Post WOD8min Handstand Walk practice

CFCody WOD On the 3rd day of Christmas my true love gave to me…Max Wall Sit For Time:2000m row/1 mile run/Bike (5000/3500km)50 alternating pistols/reverse lunges30 Hang Cleans (225/135)(155/105)(75/55) PureFit WOD 2 Rounds:800m Row/run25 reverse lunges15 KBS/med ball cleans