CFCody WOD Open WOD 25.1 15min AMRAP:3-6-9-12-15-18….Lateral Burpees over the DB (35/50)DB Hang clean to Overhead-30ft walking lunge after each set (15ft down 15ft back) For all movement standards click HERE You can complete 25.1 during any regular class time or during FRIDAY NIGHT LIGHTS! Friday Night Lights-Doors open @ 4:30pm-First heat @ 5pm-Come cheer […]

CFCody WOD 3 rounds for Time:800/1000m Row/ski/run/Bike (40/50)100 Double unders/150 single unders PureFit WOD 3 rounds:600m Row/Ski/bike (30)40 single unders30 Med Ball sit ups

Active Recovery Day Open gym5:15-6:15am5:30pm-6:30pm Optional WOD 15min clockDeadlifts 10-8-8-4-4-4-build each set at form allows and/or 10 min clock50 Wall Balls (14/20)50/60 caloriesMax single DB step ups (20/24)(35/50)  

CFCody WOD 3 Rounds for Time:15 Chest 2 Bar pull ups25 Hand release push ups400m Run/row/ski/bike (20/24) FinisherTABATA mash up x 4minFlutter kicksV-ups/tuck ups PureFit WOD 3-4 Rounds:10 Pull ups/ring rows15 Push ups400m Run/row/ski/bike (20) FinisherTABATA mash up x 4minflutter kicksv-ups/tuck ups

CFCody WOD Strength/Skill8min clockBuild to a Heavy Complex1 Clean grip deadlift1 clean pull1 Hang power clean1 Power clean 10min AMRAP:20 alternating Pistols10 Power cleans (125/185)(95/135)(55/75) PureFit WOD 15min AMRAP:10 reverse lunges (right leg)10 Dbl DB deadlift10 reverse Lunges (left leg)10 Dbl DB hang power clean200m row/Ski/bike (10)