CFCody WOD On the 7th day of Christmas my true love gave to me…. 1min MAX Hand Release Push ups WODwith a 20 min Clock complete:4 Rounds:400m Run/Row/Ski/Bike (25/20) cals21 KBS (53/35)(35/25) with remaining time complete…MAX Calories on Row/Ski/Bike PureFit WOD 12 Days Challenge: 1 min MAX Hand Release Push ups With a 15min clock […]

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD

CFCody WOD On the 6th day of Christmas my true love gave to me… 2 min MAX Wall Balls WOD 7 Rounds:7 Box Jump Overs (24/20)7 Power Cleans (135/95)(95/65)7 Toes 2 Bar/K2E/weighted sit ups7 Front Squats (135/95)(95/65)7 Burpees over the bar7 Push Jerks (135/95)(95/65)7 C2B pull ups/strict pull ups/kip pull ups * Burpee sub- if […]

CFCody WOD On the 5th day of Christmas my true love gave to me…. 5min of MAX Burpees WOD 10 Rounds:200m Row/Run/Ski/Bike (12/10)cals10-9-8-7-6-5-4-3-2-1Dbl DB/KB Step Up (50s/35s)(24’/20′) PureFit WOD 12 Days Challenge: 5 min MAX Up Downs/Burpees WOD 7 Rounds:200m Row/Run/Ski/Bike (10)cals10-9-8-7-6-5-4Dbl DB/KB Step ups

Christmas Party tonight, 7pm at the gym. What to bring;5:15-side dish 6:15-appetizer 8:30 & 9:30-dessert4:30 & 5:30-side dish or appetizer Team WOD Teams of 3:AMRAP 6: Clean & Jerks (135/95)(95/65)AMRAP 6: Bike/Ski/Row CaloriesAMRAP 6: Wall Balls (20/14)AMRAP 6: Bike/Ski/Row Calories—————————————AMRAP 6: Build to a Heavy Clean & Jerk *Only one partner works at a time