CFCody WOD 3min AMRAP x 5 rounds:4 Devils Press (55/35)(35/25)6 T2B/K2E/weighted sit ups24 Double Unders/48 Single Unders -1 min rest between rounds- PureFit WOD 3 min AMRAP x 4 rounds:4 KBS6 k2E/weighted sit up24 Single Unders -1 min rest between rounds-

Closed – Happy Thanksgiving!

6am-8am Open Gym Style (Please come in time to complete the WOD by 8, thank you) For Time “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups “Fran’s” House 15 Thrusters (95/65 lb) “Nancy’s” House 400 meter Run 15 Overhead Squats […]

CFCody Strength – Deadlift Warm-Up: 5 @40%: 3@50%: 3@60% Work sets: 5@75%: 3@85%: 1@95% Conditioning AMRAP 13: 3 dip/10 push-ups30 Double Unders3 Dumbbell Snatches (50/35) 3 dip/10 push-ups30 Double Unders6 Dumbbell Snatches (50/35) 3 dip/10 push-ups30 Double Unders9 Dumbbell Snatches (50/35)…[Add 3 Dumbbell Reps Per Round] PureFit AMRAP 13: 3 dip/10 push-ups30 Double Unders3 DB […]

CFCody Gymnastics 8 min AMRAP:3-5 HS movement or 8ft HS walk (2 Mat lengths)7 jumping lunges9 Calories or 100 m run Conditioning [On the 0:00]9-6-3:Power Snatches (135/95)Burpee Box Jump Overs (30″/24″) [8 Minute Time Cap] [On the 10:00]12-9-6:Power Snatches (95/65)Box Jump Overs (24″/20″) PureFit: [On the 0:00]9-6-3:KBSBurpee Box Jump [8 Minute Time Cap] [On the […]