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 […]

Workout PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 60 Front Squats (135/95)|(95/65) 50 Clean & Jerk 40 Power Snatch 30 Clusters** *Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way. **Cluster is Squat Clean directly into OH. COOL DOWN 2 SETS 1:00 Scorpion […]