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]

CFC On the 4:00 x 5 Rounds:15-12-9Alternating Single Dumbbell Snatches (50/35)Lateral Burpees Over Dumbbell In Remaining Time Max Double Unders PureFit On the 4:00 x 5 Rounds:15-12-9Alternating Single Dumbbell Snatches (50/35)Lateral Burpees Over Dumbbell In Remaining Time Max Single Unders

CFC PART 1: Deadlift5×40%, 5×50%, 3×60%, 5×65%, 5×75%, 5×85% PART 2: “THREE STRIKES”AMRAP 12:3 Dumbbell Front Squats (50/35)’s3 Plate Ground to Overhead (45/25)3 Box Jump Overs (24″/20″)6 Dumbbell Front Squats (50/35)’s6 Plate Ground to Overhead (45/25)6 Box Jump Overs (24″/20″)9 Dumbbell Front Squats (50/35)’s9 Plate Ground to Overhead (45/25)9 Box Jump Overs (24″/20″)…[Continue To Add […]