CFCody WOD Strength/Skill Extended warm-up EMOM x 6min Min 1: 5-7 seated DB/KB strict press (moderate-light) Min 2: 100m jog WOD For time 21-15-9-6 *DB Box Step-overs (50/35)(35/25)-box(24/20) 15-12-9 Handstand Push ups -200 m run after each set * can use 1 or 2 DB/KB for step overs Ex: 21 step overs + 15 HSPU […]

Open gym & Mobility @ 5:30am & Open gym @ 5:30pm *REMINDER– PureFit class will move back to 9:30am starting Monday Aug 26 Amazing Race– Saturday Aug 24! Sign-up at the gym. Teams will be put together by the 21st.

CFCody WOD Strength/Skill 5×1 (20×1) Back Squats @ 80-90% of 1RM* -rest at least 2 min b/t Sets- *week 6 of Squat cycle. Very heavy but doable for this weeks effort. Next week will be our test week of single reps building to new 1RM. WOD 9 Min AMRAP: 9 Front Squats (135/95)(96/65) 21 UNBROKEN […]

CFCody WOD 4 sets of 4 min AMRAP: 10 cal bike/row/ski/100 meter sprint 10 slam balls (20/15)(15/10) -rest 2 min b/t sets- PureFit WOD 3-4 sets of 4 min AMRAP: 10 cal bike/row/ski/100 meter sprint 10 slam balls -rest 2 min b/t sets-   MWOD: Barbell trap scrub- place barbell on rack about chest high. […]

Team WOD Team Mary 20 min AMRAP: 5 Handstand Push ups 10 Pistol Squats 15 pull ups *teams of 2. Divide reps up however, one person working at a time HSPU sub – ring push ups, seated DB/KB press, push ups Pistol sub – air squats