CFCody WOD This guy turned the BIG 50 yesterday!! We thought it only appropriate to celebrate with the Filthy 50 WOD!!! Happy birthday coach Josh “Filthy 50” For Time 50 Box Jumps (24/20) 50 Jumping Pull-Ups/kipping Pull upa 50 Kettlebell Swings (35/25) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back […]

Active Recovery Day Open Gym @ 5am & 5:30pm Optional WOD 10min AMRAP:2000/1000m Row/Ski/800m RunMax Calorie Bike-rest 4 min- 8min AMRAP:1500/1350m Row/SKi/600m RunMax Cal Bike-3min rest- 6min AMRAP:1000/900m Row/Ski/400m RunMax Cal Bike-2min rest- 4min AMRAP:500/450m Row/Ski/200m RunMax Cal Bike-1min rest- 2min AMRAP:250/200M Row/Ski/100m RunMax Cal Bike

CFCody WOD 3 Rounds of:7min AMRAP40 DB Snatch (50/35)(35/25)800m RunMax Rope Climbs -Rest 3 min- Rope Climb Subs2 Devils press = 1 climb2 Renegade Rows = 1 climb2 lay to stand = 1 climb PureFit WOD 3 Rounds:6min AMRAP:30 DB Snatch600m RowMax Renegade Rows-Rest 2 min-  

CFCody WOD Strength – Back Squat5 Rep Max For Time:30 Front Squats (155/105)(115/85)200m Farmers Carry (50s/35s)(35s/25s)1000/900m Row/Ski/800m Run/(48/40) Cal Bike PureFit WOD Strength – Tempo Squats5-5-5-5-5Temp = 3-1-1(down for 3, hold 1, up 1) 3 Rounds:12 DB Squats50m Farmers Carry400m Row

CFC [TEAMS OF 2]3 Rounds For Time:1,000 Meter Row50 Burpees50 Box Jumps (24″/20″)800 Meter Partner Run * Split Reps As You’d Like