CFCody WOD Strength – Front SquatBuild to a heavy set of 5 For Time: (15 min cap)7 Rounds:7 Dbl DB Front Squats (55s/35s)(35s/25s)7 C2B Pull ups7 Dbl DB Push Press (55s/35s)(35s/25s)7 T2B/K2E/weighted sit ups PureFit WOD Strength – Tempo Squats5-5-5-5-52 down – hold 2- up 2 For Time:5-7 Rounds:7 Dbl DB front squats7 Pull ups/ring […]

CFCody WOD -3 Rounds-4 min AMRAP:27/21 Calorie Row/Ski/Bike/run (300m)21 Power Cleans15 Burpee Box Jumps (24/20) 4:00 rest between Rds Power Clean weightRound 1: (135/95)(95/65)Round 2: (115/85)(75/55)Round 3: (95/65)(65/55) PureFit WOD -3 Rounds-4 min AMRAP:18 Calorie Row/Ski/Bike/run (300m)18 Power Cleans14 Burpee step ups 4:00 rest between Rds

Happy Thanksgiving!! We will see you Monday

Thanksgiving Day WOD! 7-9am open gym style. Please come early enough to finish before 9am. For Time: Turkey Day Massacre10 Overhead Squats (95/65)20 T2B30 Wall balls (20/14)40 Push-Ups50 Double Unders50 Pull-ups40 Hang Power Cleans (95/65)30 Kettlebell Swings (53/35)20 Push Jerks (95/65)10 Back Squats (95/65)400 meter run with 45/25# plate

Regular Schedule Today CFCody WOD AMRAP 25:1 Shuttle Run5 Push-ups, 10 Air Squats, 15 Sit-ups2 Shuttle Runs5 Push-ups, 10 Air Squats, 15 Sit-ups3 Shuttle Runs5 Push-ups, 10 Air Squats, 15 Sit-ups…Add 1 Shuttle Run Each Round * 1 Shuttle Run = 20 Meters (10 Meters Down & Back) PureFIt WOD AMRAP 20:1 Shuttle Run5 Push-ups, […]