CFCody WOD Strength/Skill 3 sets: 5 tempo DB Push Press (3ox1) 5 tempo deadlift (31×1) *30×1 = up for 3 counts, 0 pause at top, 1 sec pause at finish *31×1 = down for 3 counts, 1 sec pause at bottom, 1 sec pause at finish *use this as extended warm-up, increase weight each set.  […]

Teams of 2: One partner completes a full round and then the other partner starts AMRAP x 20 4 Push-Ups 8 KBS 18 DU’s

WOD Back Squat 5 x 3 70-80% AMRAP x 9 9 OHS 95/65 9 Bar Facing Burpees PureFit AMRAP x 15 9 Box Step-Ups 9 PVC/banded OHS 9 PVC facing Up downs/Burpees MWOD PreWOD: T-spine smash with weight –  Lie on a double lacrosse ball along the thoracic spine about the level of your mid chest.  Place a […]

WOD EMOM x 24 Min 1: 15/12 Cals Min 2: 10 Pull-Ups Min 3: :30 Goblet Squats (athletes choice) PureFit EMOM x 15 Min 1: 8 Cals Min 2: 10 Ring Rows Min 3: :30 Goblet Squats (athletes choice) MWOD PreWOD:  Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band […]

Rest Day! Open Gym 5:30am and 5:30pm