CFCody WOD Workout EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight in the workout. (Score is Load) WORKOUT “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to […]

CFCody WOD Workout SKILL ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row (No Measure) WORKOUT E2MOM x 20 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups* *Muscle-Ups can be ring or bar & strict […]

Active Recovery Day! Open Gym & Mobility 5:30 am & Open Gym 5:30pm 2020 Nutrition Matters Results This has been by far the BEST nutrition challenge to date. So many teams stuck with it for 30 days and produced some pretty incredible results! The competition was super tight – hence the tie for 3rd place […]

CFCody WOD Workout STRENGTH FOR LOAD 10RM Back Squat (Score is Load) WORKOUT 4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean (95/65)|(65/45) -11:00 Hard Cap- PureFit WOD 3-4 ROUNDS FOR TIME 25 Single Unders 8 DB Hang Cleans 12 Slam Balls 8 DB Front Squats MWOD Pre-WOD: Olympic Wall Squat:  Grab a box […]

CFCody WOD WORKOUT “DOUBLE AMRAP” AMRAP x 8 MINUTES 12/10 Cal Row/Ski/Bike 10 HSPU or Seated Press 10 Renegade Rows (35/20)|(20/10)* -Rest 2:00- AMRAP x 8 MINUTES 12/10 Cal Row/Ski/Bike 10 HSPU or Seated Press 10 Renegade Rows (35/20)|(20/10)* *Renegade Row = Row L + Row R + Push-Up   PureFit WOD WORKOUT “DOUBLE AMRAP” […]