CFCody WOD Strength – Strict Press (10-12min)-5 sets of 5 reps-Increase weight each set if possible Conditioning 10 Rounds: 200m Row/run/ski/(25/20) cal bike30ft DB Walking Lunges (50s/35s)10-9-8-7-6-5-4-3-2-1DB Shoulder to Overhead (50s/35s) -20min time cap- PureFit WOD Strength – Strict DB Press (10-12min)-5 sets of 5 reps-Increase weight each set if possible Conditioning 8 Rounds:200m row/run/ski/(12) […]

Active recovery day!Open gym @ 5am & 5:30pm Optional WOD5 Rounds:800m run/Row30 KBS (50/35)Max Unbroken Bench Press (135/95) -38min Time Cap-

CFCody WOD Strength – Deadlifts (10-12min)-5 sets of 5 reps-Add weight each set if possible Conditioning18min AMRAP:9 Deadlifts (225/155)60 Double Unders/90 Single Unders30 Wall Balls (20/14)-modify reps and weight if you are sore from Murph. PureFit WOD Today begins our Summer hours for PureFit. Class will be at 7:30am for the remaining of the Summer! […]

Memorial Day MURPH – (7-9am Open Gym Style) “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will […]

WOD [Team of 2]AMRAP 40: Partner 1: 400 Meter Run Partner 2:Max Rounds of. . .20 Double Kettlebell Russian Swings100 Meter Double Kettlebell Front Rack Carry Kettlebells: (53’s/35’s)(35’s/25’s) *Score = Teams Total Rounds + Reps of Double Kettlebell Russian Swingsand Meter Double Kettlebell Front Rack Carry*Partners switch upon their partners completion of 400 Meter Run*Partner […]