CFC Back Squat Build to a heavy 5 “Play Ball” 3 Rounds For Time:  10 Power Snatches (115/85)  20 Box Jump Overs (24″/20″)  30 Wallballs (20/14)  PureFit AMRAP x 15 10 KBS 15 Box Step Ups 20 Wall Balls

CFCody Team WOD TEAMS OF 2-3 4 Rounds For Time: 50 Sychro Air Squats  400 Meter Run/Row/Ski/Bike (24/20) (Together)  30 Burpee Box Jump Overs (24″/20″) Time Cap: 30 Minutes

CFCody WOD Strength – Barbell complexBuild to a Heavy3 Front Squats + 1 split Jerk Conditioning5 Rounds: (15min Cap)10-20 Chest to Bar Pull ups/chin over bar pull ups/Barbell Rows/ring rows5-4-3-2-1 Clean & Jerks (225/155)(155/105) *Adjust your pull up reps to a total that makes sense for you. PureFit WOD Strength/skillbuild to a heavy3 DB Front […]

CFCody WOD Tabata Intervals (4min @ each movement) 1. Kettlebell Swings (53/35)  2. Burpees 3. Row Calories  4. Push-ups  5. Sit-ups  Rest 1 Minute Between Each Movement PureFit WOD Tabata Intervals (4min @ each movement) 1. Kettlebell Swings (53/35)  2. up downs/Burpees 3. Row Calories  4. Push-ups  5. Sit-ups  Rest 1 Minute Between Each Movement

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD Workout Definition 9-7-5:  Ring Muscle-ups  Squat Snatches (135/95)