CFCody WOD Strength1RM Deadlift – 20min clock -Record this number, We will use it to determine our percentages for our new Strength cycle starting next week Conditioning 4 Rounds:400 m Run/Row/Ski/Bike (20/15)8 Shoulder to Overhead (185/135)(135/95)(95/65)16 Box Jump Overs PureFit WOD Strength5-5-3-3-1-1-1KB Deadift -increase weight each set if can Conditioning 3-4 Rounds:400m row8 DB Push […]

Active Recovery Day Open Gym @ 5:30 am & 5:30pm Optional WOD 8-10 rounds:15 ab mat sit ups15 Russian KBS (73/55)(55/35) -starting with 0:00, every 3 min complete ‘Wall to cement to Wall” single DB farmers carry 25min cap.

CFCody WOD 20 min AMRAP:-Cindy –5 Pull ups10 Push ups15 Air Squats -Starting with 0:00, Every 5 min complete 500m row/ski/400m run/Bike (25/20) calories-modify rowing/running distance if unable to maintain a 2:30 pace PureFit WOD 15 min AMRAP:-Cindy-5 pull ups/ring rows10 push ups15 air squats -starting with 0:00, Every 5 min complete 400m row/run/ski/bike (15) […]

CFCody WOD New Year New You Nutrition Challenge WOD 3 Rounds of:-1 min @ each movement for Max Reps-DB Snatch (55/35)(35/25)BurpeesPower Cleans (115/85)(95/65)CaloriesWall Balls-1 min rest b/t rounds- -Score it TOTAL reps.-Use score card to record reps and weights/modifications used. We will re-test this in 30 days.-Nutrition challenge participates, make sure to get on the […]

CFC [Team of 3]For Time:2,000 Meter Row15 Rope Climbs1600 Meter Run Break up however you want [Time Cap= 45 Minutes]