Strength/Skill ON A 12:00 RUNNING CLOCK… Establish 10RM Push Press* *Max 2 attempts at 10RM Workout EVERY 4:00 x 3 SETS 15 Toes to bar/knees to elbows/med ball sit ups 20 Push Press (115/75)|(75/55) 30 Box Jump (20 or less) OPTIONAL FINISHER FOR TIME* Hit a 4th Set of the Workout! *Rest at least 3:00 […]

CFCody Team WOD 20 min AMRAP Teams of 3-5 – Congo Line style 10 Wall Balls(20/14) 10 KBS (70/55)(55/35) 10 slam Balls (30/20)(20/15) 3 shuttle sprints 10 toes 2 Bar/Knee Raises/V-Ups    

20.1 Open WOD 10 Rounds for time: 8 Ground to Overhead (95/65) 10 Bar Facing Burpees Scaling Option 10 Rounds for time: 8 Ground to Overhead (65/45) 10 Bar facing burpees *Athlete may STEP over the bar For full workout description click HERE -15 Min time cap- PureFit WOD 8 Rounds total Teams of 2: […]

CFCody WOD Workout AMRAP x 20 MINUTES 400m Row/Ski/20 cal Bike* 15 Burpees/Up-Downs 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round. *Increase Bike 3 Calories every round. PureFit WOD AMRAP x 15 MINUTES 250m Row/ski/10 calorie bike* 10 assisted pull ups/ring rows 8 […]

Active Recovery Day Open Gym & Mobility @ 5:30am & Open Gym @ 5:30PM 2020 CF Open The OPEN is here! Thursday the first WOD will be announced at 6pm. We are excited about this year’s format for our IN-HOUSE competition. How it works: -Teams of 4: 2 Males + 2 Females (CFCody will put teams together) -$5 buy-in/teammate […]