CFCody WOD 4 sets of: 3 min clock – 20 DB Deadlifts (55/35)(35/25) 12 Hang Squat Clean Max Burpee Box Jump overs with remaining time -Rest 2 min b/t sets- *Goal is to get the same amount of Burpee BJ overs every set. PureFit WOD 4 sets of: 15 DB deadlifts 6 Hang power cleans […]

Active Recovery Day! 5:30am Open Gym & 5:30pm Open Gym CFCody Optional WOD 5 x 400 meter run *rest 2 min b/t sets -Record each set, stay consistent for all 5 sets Schedule Changes Starting (June 1) 9:30AM Class is no longer 7:30am is now our PureFit Class Wednesday: 5:30am & 5:30pm are open gym […]

CFCody WOD EMOM x 16: Min 1: 5 Power Snatch (135/95)(95/65) MIn 2: 200 m run/row/ski Min 3: 15 slam balls Min 4: 60 Double Unders/120 Single unders   PureFit WOD EMOM x 16: Min 1: 12 DB Alternating Snatch Min 2: 200 m row/ski/run Min 3: 5-10 pull ups/ring rows Min 4: 40 single […]

CFCody WOD 5 sets of: 15 calorie row/ski/bike/200 m run 18 T2B/med ball sit up/weighted sit up 20 Wall Ball (20/14) 14 DB Overhead walking lunge * -rest 90 sec b/t sets- *Can use 1 or 2 DB for lunges PureFit WOD 4 sets of: 12 cal row/ski/bike/200 m run 15 med ball sit up […]

Partner WOD 400m run/row/ski 40 SDLHP 95/65, 75/55 40 V-Ups 400m run/row/ski 40 Power Snatch 95/65, 75/55 40 Supermans 400 m run/row/ski 40 Hang Clean 95/65, 75/55 40 Dead Bugs 400 m run/row/ski *You and your partner complete the 400m together and then share the 40 reps.  Cut reps in 1/2 if individual.