CFCody Team WOD Teams of 2:30min AMRAP:Partner 1 completes:5 Handstand push ups/2 wall walks10 air squats15 sit upsPartner 2 completes:Max calories-switch when partner 1 completes 5-10-15…continue this pattern for 30 min. -Score = total calories Holiday Schedule Monday July 4th: CLOSEDTuesday July 5th: 5:15-6:45am Open Gym, 8:30am, 4:30pm & 5:30pm ClassesWednesday – Saturday: Regular Schedule […]

CFCody WOD Strength: Front Squats5 sets of 4 reps Conditioning:3 Rounds:500/400m Row/Run/ski/bike (25/20) cals12 Front Squats (155/105)(115/85)21 Box Jumps (24/20)-15min Time Cap- PureFit WOD Strength: 3 count DB Front Squat5 sets of 4 reps-Can use 1 or 2 DBs- Conditioning:3 Rounds:400m Row/run/ski/bike (20) cals12 Goblet Squats21 Box Step ups Holiday Schedule Monday July 4th: CLOSEDTuesday […]

CFCody WOD 5 Rounds:15/12 Calories/200m run10 Burpees -rest 3-5min- 5 rounds:10 Power Cleans (135/95)(95/65)10 Burpees PureFit WOD 4-5 Rounds:12 Calories/200m run10 up downs/burpees -rest 3-5min- 4-5 rounds:10 DB power Cleans10 up downs/burpees Holiday Schedule Monday July 4th: CLOSEDTuesday July 5th: 5:15-6:45am Open Gym, 8:30am, 4:30pm & 5:30pm ClassesWednesday – Saturday: Regular Schedule (Wednesday NOT being […]

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD Strength:Bench Press5 sets of 4 reps Conditioning 12min AMRAP:40 Double Unders/80 single unders20 Push ups10 Toes 2 Bar

CFCody WOD Strength: No Touch Deadlift5 sets of 4 reps Conditioning21-15-9Deadlifts (225/155)200m Run/Row/Ski/(15/12) cal BikeDbl DB Push Jerks (50s/35s)(35s/20s)200m Run/Row/Ski/Bike-16min time Cap- PureFit WOD Strength: Dbl DB Romanian Deadlift5 sets of 4 reps Conditioning:21-15-9KB Deadlift200m run/row/ski/bike (12 cals)Dbl DB Push jerks200m run/row/ski/bike Holiday Schedule Monday July 4th: CLOSEDTuesday July 5th: 5:15-6:45am Open Gym, 8:30am, 4:30pm […]