CFCody WOD 25min AMRAP:7 Box Jump Overs (24/20)7 pull ups/toes 2 bar/Barbell Rows7 Power Snatch (75/55)-Every 5min, starting with 0:00, complete 400m run/row. With remaining time, complete as many rounds/reps as possible of the above. -modify 400m run/row distance if you are unable to maintain a 2:00 or under pace. PureFit WOD 20min AMRAP:7 Box […]

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 […]