CF Open WOD 22.1 15min AMRAP:3 Wall Walks12 DB Snatch (50/35)(35/20)15 Box Jump Overs (24/20) *Those participating in the In-house competition will pair up and count for each other. Find all the rules and scaling options HERE PureFit WOD 15min AMRAP:3 bear crawls/inchworm with push up12 DB Snatch15 box step up overs

CF Games Open starts tomorrow with the first WOD of the season! Earn your team some BONUS points by completing the WOD or by coming to Friday Night Lights! Let the Games begin!! CFCody WOD For Time:200m row/run/ski18 Devils Press/Renegade rows (50/35)(35/25) 400m row/run/ski15 Devils Press/Renegade rows 600m row/run/ski12 Devils Press/Renegade rows 800m Row/run/ski10 Devils […]

Active Recovery DayOpen Gym @ 5:30am & 5:30pm Optional WOD

CFCody WOD Every 2min x 10:2 Rope ClimbsMax Calories/Slam Balls -Alternate between Calories & Slam Balls to allow for equipment if needed. Rope Climb subs-half distance climb-2 rope climbs = 2 pull ups + 2 K2E-2 rope climbs = 6 strict pull ups-2 rope climbs = 8 K2E-alternate between strict pull ups & K2E PureFit […]

CFCody WOD New Year New You Nutrition Challenge Test WOD – Re-test3 Rounds:-1 min @ each movement for MAX reps-DB Snatch (55/35)(35/25)BurpeesPower Cleans (115/85)(95/65)CaloriesWall Balls (20/14)-1min rest between rounds- -Perform this EXACTLY the same way as the first time. Check scorecards for reference. Fill out new scorecard with new score.-Nutrition challenge participates, make sure to […]