CFCody WOD On the Min x 20:Min 1: Movement 1MIn 2: Movement 2 or on the Min x 20:Min 1: 15 sit ups + Max DB Snatch (50/35)(35/25)Min 2: 200m Run/Row/Ski/Bike (12/10) cals/ :50 sec Shuttle runs PureFit WOD On the Min x 20:Min 1: 15 KB SDHP + Max step back/walking lungesMin 2: 200m […]

Active Recovery Day! Open gym @ 5:30am & 5:30pm Optional WOD: For Time:45 T2B/K2E/weighted sit ups45 DB Push Jerks (50s/35s)(35s/25s)45 Deadlifts (225/155)(155/105)45 HSPU/push ups -15min time cap-

CFCody WOD 15 min clock complete:21-15-9 Overhead Squats (95/65)(65/45)42-30-18 Pull upswith remaining time … complete5 RM OHS (from the floor) Modified Pull ups reps30-20-1021-15-9-be smart, adjust these numbers to your fitness level. PureFit WOD 15min clock complete:21-15-9DB squatsRing Rows/pull upsweighted sit upswith remaining time…completeMax calories

CFCody WOD Strength – DeadliftBuild to a Heavy set of 3 WOD – 20min Time Cap25-20-15-10Burpees/up downs500/400m Row/Run/Ski/Bike (25/20) cals& 75 Double Unders/150 Single unders after each set Example: 25 Burpees + row + Double Unders, 20 Burpees + row + Dubs…. 23.1 Open WOD – Make up or Redo-Let your coach know if you […]

23.1 Open WOD re-do or make up Today from 3-4pm we will be open for those that would like to re-do or make up Open WOD 23.1. Good Luck!!