CFCody WOD 10 Rounds:Min 1: Calorie Row/Bike/Ski/Min 2: Calorie Bike/Row/SkiMin 3: 200m run/Shuttle sprints (rig to garage door)Min 4: Rest *Choose 3 different modalities each round. PureFit WOD 6-8 Rounds:Min 1: Calorie Row/Bike/Ski/Min 2: Calorie Bike/Row/SkiMin 3: 200m run/Shuttle sprints (rig to garage door)Min 4: Rest *Choose 3 different modalities each round.

Team WOD [Teams of 3]AMRAP 5: Deadlifts (275/185)[124/84]AMRAP 5: Assault Bike CaloriesAMRAP 5: Bench Press (135/95)[61/43]AMRAP 5: Assault Bike Calories AMRAP 5: Cleans (135/95)[61/43]AMRAP 5: Assault Bike Calories * One Person Working At A Time *Score = Total Reps

Back Squat Build to a Heavy Set of 10 WOD For Time:21 Overhead Squats (95/65)800 Meter Run or 1000/800m Row18 Overhead Squats (95/65)600 Meter Run or 750/600m Row15 Overhead Squats (95/65)400 Meter Run or 500/400m Row12 Overhead Squats (95/65)200 Meter Run or 250/200m Row9 Overhead Squats (95/65) PUREFIT For Time:21 Overhead banded Squats or Goblet […]

Deadlift Build to a Heavy Set of 3 WOD 10 Rounds For Time [20 Minute Cap]:5 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row/Ski or 12/8 Cal Bike or 150m Run10 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row/Ski or 12/8 Cal Bike or 150m Run15 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row/Ski or 12/8 Cal Bike […]

Open gym times 5:30-6:30 a.m. & 5:30-6:30 p.m. WOD AMRAP 20:10 Dumbbell Box Step-ups15 Single Arm Devil’s Press20 Dumbbell Box Step-ups15 Single Arm Devil’s Press30 Dumbbell Box Step-ups15 Single Arm Devil’s Press40 Dumbbell Box Step-ups15 Single Arm Devil’s Press50 Dumbbell Box Step-ups15 Single Arm Devil’s Press…Add 10 Dumbbell Box Step-ups Each Round Box: (24″/20″)Dumbbell: (50/35)