WOD: 10 Rds: 5 Hang Snatch (95/65)(75/45) 7 Jumping Lunges 9 Burpees PureFit: 10 Rds: 5 DB one hand Hang Snatch (Rt hand one rd, lft hand the next rd) 7 Jumping Lunges 9 Burpees At Home: Sub Odd object or KBS for Snatch Warm-Up:  3 Rds: 7 KBS 8 Walking lunges 100m Run Post Mobility WOD: Couch […]

Murph Prep Every 5:00 for 4 Rds 4oom Run With time left Max Rds of Cindy: 5 Pull-Ups + 10 Push-Ups + 15 Squats Rest 1:00 *Start Each set where you left off the set before.  Score is total Rds of Cindy PureFit: Murph Prep Every 5:00 for 3-4 Rds 4oom Run With time left Max Rds […]

CFCody team WOD Warm up (8 mins): 2 rounds: 200 meter run 20 sit ups 15 step back lunges 5 plank push ups WOD For Time: 800 meter run (switch every 200 meters) 60 goblet squats(70/55)(55/35) 600 meter med ball run ( switch every 200 meters) 60 strict pull ups 600 meter med ball run […]

We will be offering Zoom sessions at 5:15am, 8:30am & 4:30pm. Access the link on the website daily. CFCody WOD Warm up (8min) 200 meter run 2 rds: 10 step up on right foot (leave RT foot on box) 5 KB single right leg DL 10 step up on left foot (leave LT foot on […]

We will be offering Zoom sessions at 5:15am, 8:30am & 4:30pm. Access the link on the website daily. CFCody WOD Warm up (8 min) 3 rounds: 10 beat swings on pull ups bar 5 up downs 10 side lunges 5 up downs WOD 5 Rounds: 10 Front Squats (135/95) 10 Toes 2 Bar/Knees 2 Elbows/weighted […]