CFCody WOD 3 Rounds: 500 m Row/Ski 15 HandStand Push ups/elevated push ups/ring push ups 400 m run/bike (25/20) cals 15 Slam Balls *Choose 2 different conditioning options….Run/Row/Ski/Bike…each round PureFit WOD 3 Rounds: 500 m Row/Ski 15 push ups 400 m run/bike (25/20) cals 15 Slam Balls Schedule Change No Saturday morning(July 3rd) class this […]

Active Recovery Day! Open Gym 5:30am & 5:30pm Optional WOD Row 150m x 15 -rest :30 sec b/t sets Schedule Change No Saturday morning(July 3rd) class this week. Good Luck to those participating in the Runners Stampede 5K or 10K! See you on the course!

CFCody WOD Tabata :20 sec ON – :10 sec OFF 4 min @ each movement (8 rounds) -Hang Power Cleans (135/95) -weighted Sit ups -Thrusters (135/95) -Double Unders *Goal is consistency.  Choose a weight that allows you to maintain the same reps throughout. PureFit WOD Tabata :20 sec ON – :10 sec OFF 4 min […]

CFCody WOD 5 Rounds: 10 DB front rack step-ups (50/35)(24/20) 200m Medicine Ball carry run (20/14) 10 KBS (70/55)(55/35) PureFit WOD 5 Rounds: 10 DB front rack step ups 200m Medicine Ball carry run/walk 10 KBS Schedule Change No Saturday morning(July 3rd) class this week. Good Luck to those participating in the Runners Stampede 5K […]

WOD 20 rounds with a partner 12/10 calories 10 Jumping lunges (5 per side) 10 Slam Ball *switch after every round