WOD 5 Rounds: (30 minute time cap)30/21 Calorie Row/Bike/Ski1 Round of “DT”*(1 Round “DT”=12 DL, 9 Hang Power Cleans, 6 Push Jerks) 2 minute rest b/n rounds Weights for WOD:Round 1: (185/135)(135/95)Round 2: (165/115)(115/85)Round 3: (155/105)(105/75)Round 4: (135/95)(95/65)Round 5: (115/85)(75/55) PUREFIT 5 Rounds: (25 min Time Cap)15 Calories Row/Bike/Ski12 Medball Deadlifts9 Medball Hangcleans6 Medball Press-Rest […]

Build to a Heavy Snatch Complex:1 High Hang Power Snatch1 Hang Power Snatch (above the knee)1 Power Snatch (from the floor) WODAMRAP X 9:3 Hang Power Snatch (75/55)3 Burpee Pull-Ups6 Hang Power Snatch (75/55)6 Burpee Pull-Ups9 Hang Power Snatch (75/55)9 Burpee Pull-Ups… PUREFITAMRAP x 12:003 Hang DB Snatch3 Burpees3 Pullups/Ringrows6 Hang DB Snatch6 Burpees6 Pullups/Ring […]

Happy New Year! Closed today…have a great weekend!

CFCody New Years Eve WOD Open Gym Style 7-9am*Please allow enough time to complete the WOD by 9am. “Ring in the New Girls WOD” -For Time-4 Rounds:‘Grettel’3 clean & Jerks (135/95)(95/65)3 Burpees over the bar 2 Rounds:‘Barbra Ann’20 HSPU/Seated press/Push ups30 Deadlifts (135/95)(95/65)40 Sit ups50 Double Unders 2 Rounds:‘Ellen’20 Burpees21 DB Snatch (50/35)(35/25)12 Dual DB […]

CFCody WOD 20 min AMRAP:8 DB Clean & Jerks (50/35)(35/25)8 T2b/K2E/weighted sit ups250m Row/ski/200m run/Bike 12/10 cals PureFit WoD 15min AMRAP:8 DB Clane & Jerks8 Weighted sit ups250m Row/ski/bike