CFCody WOD Strength/Skill – Extended warm-up 10 min running clock Build to workout load & refine technique Conditioning Every :30 sec for 20 min 1 Power Clean & Jerk (255/155)(155/105) *Beginners should scale weight to a moderate load and perform 2-3 reps ON THE MIN. PureFit WOD TABATA 8 rounds (:20 sec ON :10 sec […]

CFCody WOD Strength/Skill on a 15 min clock Build to a 1RM Front Squat *Record today’s 1RM for the upcoming strength cycle. Conditioning 15 min AMRAP: 1 strict Pull up 2 Russian KB Swing (70/55)(55/35) 3 Burpees/up-downs *every round add 1 strict pull up 2 RKB 3 burpees/up downs ex: Rd 1 = 1 pull […]

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill 12 min running clock Build to a 1RM Push Press -We are starting a strength cycle with Push Press & Front squat.  Record today’s 1RM for future building Conditioning Every 2 min x 2 sets: 35 Double Unders/70 single unders 15 Push Press (115/75)(75/55) *goal weight should be unbroken for this set […]

CFCody WOD 5 Rounds for Time: 25/22 Calorie Row/Bike/Ski 15 Burpees to plate 7 Bar Muscle ups/Chest 2 Bar Pull ups/chin over bar pull ups PureFit WOD 3-4 Rounds for time: 20 calorie row/bike/ski 12 up downs/burpees 6 Ring rows/pull ups MWOD Lateral Chest Wall Smash –  Using a foam roller, lie on your side […]