CFC 5 rds 20 KB Snatch alternating arms (55/35) 15 Box Jumps 10 Burpees   PureFit 5 rds 15 KB Snatch alternating arms 10 Box Step-Ups 5 Burpees

  It is Linda’s birthday!!! Linda has been with us from the beginning and we are so blessed to have her at CFC and as a friend.  Thank you Linda for all you do for CrossFit Cody!  Lets celebrate with a birthday WOD. CFC and PureFit WOD Linda’s Filthy Fifty-Five 5 Jumping lunges 55 Goblet […]

CFCody WOD 4 rounds: 8 bar facing burpee 12 front rack lunges (135/95)(95/65) 200 meter run/row/ski/(12/10) cal bike -rest 2 min after each round- Goal is consistency! Earn your rest. PureFit WOD 4 rounds: 8 burpee or up-downs over the DB/KB 12 DB/KB front rack lunges 200 meter run/row/ski/(12/10) cal bike -rest 1 min after […]

CFCody WOD 2 Rounds: 20 Power Cleans (135/95)(95/65) 25 Push ups 20 Front Squats (135/95)(95/65) 25 Pull ups 20 Push Jerks (135/95)(95/65) 25 Wall Ball (20/14) Goal= sub 20 min PureFit WOD 2 Rounds: 20 DB Power Cleans 15 Push ups 20 DB Front Squats 15 Pull ups 20 DB Push Jerks 15 Wall Ball *Can use […]

Active Recovery Day! Open Gym @ 5:30AM & 5:30PM Optional WOD on the 3 min x 7: 15 Goblet squats (70/55) 12 DB alt. snatch (70/55) 15/12 cal row/ski/bike/200 meter run