CFCody WOD 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95)(95/65) Handstand Push ups* -200 meter run/row after every ODD round. *HSPU subs – Elevated push ups – put hands on plates Ring push ups Weighted push ups – put plate on back PureFit WOD 10-9-8-7-6-5-4-3-2-1 DB or Med Ball squat cleans Push ups -200 meter run/row after every ODD […]

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD 6 Rounds: 400 m Run/Row/Ski 25 Burpees -20 min goal-

CFCody WOD 16 min AMRAP: 50 Double Unders/100 single unders/200 meter run 25 Wall Balls (20/14) 5 Bar Muscle Ups/strict pull ups/chest 2 bar pull ups PureFit WOD Happy Birthday Jamie 16 min AMRAP: 10 ski Calories/30 single unders/200 meter run 20 Wall Ball 5 pull ups/ring rows *Today is our sweet Jamie’s Birthday! So, […]

CFCody WOD For Time: 10 Alternating DB Snatch (50/35) 15 Burpee Box Jump Overs (24/20) 20 Alt. DB Snatch 15 Burpee Box Jump Overs 30 Alt. DB Snatch 15 Burpee Box Jump Overs 40 Alt. DB Snatch 15 Burpee Box Jump Overs 50 Alt. DB Snatch 15 Burpee Box Jump Overs -20 min Time Cap- […]

WOD In teams of 2, 12 rounds total (each partner will do 6 full rounds) of; partner A – 400m row/ski/run partner B – 25′ walking lunge w/ 50/35 db, 10 alternating db cleans, 25 walking lunge w/ 50/35 back to start *you can hold the db however you’d like **both partners must complete the […]