Active Recovery Day Open gym @ 5:30am & 5:30pm Optional WOD AMRAP 10:1,600 Meter RunMax Calorie Bike Rest 2 Minutes AMRAP 8:1,200 Meter RunMax Calorie Bike Rest 2 Minutes AMRAP 6:800 Meter RunMax Calorie Bike Rest 2 Minutes  AMRAP 4:400 Meter RunMax Calorie Bike Rest 2 Minutes AMRAP 2:200 Meter Run

CFCody WOD Gymnastic WOD – Handstands/Inverted For the next 4 weeks we will be focusing our gymnastics WODs on the Handstand. If you have no desire to go upside down, do not worry…we will also be working on overall shoulder strength. Test Max set of HSPU (strict or Kipping) – record this, we will re-test […]

CFCody WOD 1 Round of Macho Man5o Double Unders/100 Single unders 2 Rd Macho Man50 Double Unders/100 single unders 3 Rds Macho Man50 Double Unders/100 single Unders 4 Rds Macho Man50 Double Unders/100 single Unders 5 Rds Macho Man50 Double Unders/100 Single Unders -25 min Time Cap- Macho Man3 Power Cleans (135/95)(95/65)3 Front Squats (135/95)(95/65)3 […]

CFC Teams of 2: AMRAP x 7 Max reps Power Snatch (135/95) *split up however you choose Rest 2:00 AMRAP x 7 Max burpees Rest 2:00 AMRAP x 7 Max Reps Push Press (135/95)

CFC On the 2:30 x 10 Rounds:10 Hang Power Cleans (135/95)30 Double Unders100m Run/200m Row/Ski PureFit On the 2:00x 10 Rounds:10 KBS20 Single Unders100m