CFCody WOD Strength – Back Squat (15-20min)-Build to a heavy Single- Conditioning15min for Total Reps:5 min: Machine4 min: Air Squats3 min: Double Unders/Single Unders2 min: Toes to Bar/knee raises/weighted sit ups1 min: Burpees *to allow for enough machines, some people can start with 1 min Burpees and work up. Finishing on the machine. PureFit WOD […]

Active Recovery Day Open Gym – 5:30am & 5:30pm Optional WOD 5 Rounds:40/30 Calories3 Rope Climbs20 Dbl DB Deadlifts100 m Farmers Carry (50s/35s) -35min Time Cap-

CFCody WOD Strength – Strict Pull up (10min)3 Attempts at a MAX set Conditioning3 Rounds: 500m Row400m Run-rest 3 min- *If you do not run, choose 2 different machines. PureFit WOD 3 Rounds:400m Row300m Run-rest 2-3min- *If you do not run, choose 2 different machines.

New Programming Cycle: Starting Next week will will transition into a “Base cycle” for the next 13 weeks. The goal is to build a strong foundation(Base) of strength, technique, endurance, strict gymnastics, and skills. Be on the lookout for the areas of focus mentioned above each day/week. This week we test our 1RM or find […]

WOD Teams of 3, AMRAP 30:3 Rounds of “The Chief”Max Calorie Row *1 partner starts on rower, 1 partner starts on the barbell, 1 partner starts resting everyone rotates upon completion of 3 rounds of “The Chief”** score = total calories