CFCody WOD 15 min clock: 200 meter row/ski/Bike (12/10) cals 50 ft Dbl DB OH walking lunges (55/35) 400 meter row/ski/(22/20) cals 50 ft dbl DB OH walking Lunges 600 meter row/ski/(32/30) 50ft Dbl DB OH walking lunges ….continue adding 200 m or 10 cals until 15min is up. PureFit WOD 2 rounds for time: […]

CFCody WOD ‘Dani’ 31 KBS (70/55)(55/35) 31 Wall Balls (20/14) 31 SDHP (95/65) 31 Burpees 31 Slam Balls (20/15) 31 Push Jerks (95/65) 31 T2B/Knee 2 Elbows 31 Box Jumps (24/20) 31 Hang Cleans (95/65) 31 Sit ups/GHD 31 Double Unders 31 OHS (95/65) -Our Coach Dani turns 31 today! Of course, we must celebrate […]

Teams of 2: Break up row and reps however you like. 2000m Row Then AMRAP x 15 10 DL (225/155) 10 T2B

CFC 4 rds, 3 min each, for max reps of: 400 meters Max reps with time left of Shoulder Press (135/95) PureFit 5 rds, 2 min each, for max reps of: 12 Burpees Max reps with time left of  Ball Slams

CFC For time: 50 DU’s 50 DB Snatches (40/30) 10 down and Backs or 100m DB Farmers Carry 40 DU’s 40 DB Snatches 10 down and Backs or 100m DB Farmers Carry 30 DU’s 30 DB Snatches 10 down and Backs or 100m DB Farmers Carry 20 DU’s 20 DB Snatches 10 down and Backs […]