CFC Back Squat 5 Rep Max “Tall Task” AMRAP 3 x 5 Rounds:30 Wallballs (20/14)Max Calories or Shuttle Runs Rest 1 Minute Between Rounds PureFit AMRAP 3 x 5 Rounds:20 WallballsMax Calories or Shuttle Runs

CFCody Team WOD Team of 3:3K Bike/(100/80) calories row/ski/800m Run15 Rope Climbs90 Box Jump Overs (30/24)(24/20)150 DB Snatch (70/50)(50/35)90 Box Jump Overs15 Rope Climbs3K Bike/(100/80) calories row/ski/800m Run -30min Time Cap- *one person working at a time, divide reps however.

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