CFCody WOD 5 Rounds for Max Reps: -1 min @ each exercise- DB Snatch (50/35) Burpee DB Goblet Squat (50/35) Bar Muscle up/C2B pull up/Strict pull up/kip pull up -1 min Rest- PureFit WOD 4-5 Rounds for Max Reps: -1 min @ each exercise- DB Snatch Burpee/up down DB Goblet Squat Strict pull up/kip pull […]

No Saturday morning WOD. Amazing Race at 4:30 @ CFC. Potluck to follow around 6:30. Please bring appetizer/side/salad to share.  Main course, drinks, and dessert (The Box-food truck) will be provided.

No Saturday morning WOD. Amazing Race at 4:30 @ CFC. Potluck to follow around 6:30. Please bring appetizer/side/salad to share.  Main course, drinks, and dessert (The Box-food truck) will be provided.   Strength Power Clean 3-3-3-3-3 WOD Each for time: 10 x 250m row/ski or 200m Run -Rest 1 minute between efforts PUREFIT Strength: EMOM […]

WOD For time: Front Squats (clean the weight from the floor) 185/135, 135/95 1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups/pull-ups/ring row 10-9-8-7-6-5-4-3-2-1 Double Unders 20-20-20-20-20-20-20-20-20-20 PUREFIT For time: Goblet Squats 1-2-3-4-5-6-7-8-9-10 pull-ups/ring row 10-9-8-7-6-5-4-3-2-1 Single Jumps or Cals (4 cals per round) 20-20-20-20-20-20-20-20-20-20

Open gym 5:30 am and 5:30 pm