Active Recovery Day Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm Memorial Day Murph is almost here! Some of you have completed this Workout multiply times, for others it will be the first time. There are several ways to complete Murph. 1- Complete the whole thing alone or with a teammate 2- […]

CFCody WOD Strength/Skill on a 12 min running clock work up to a 3 RM Deadlift Conditioning  21-15-9 calorie Bike/Row/Ski 15-12-9 double DB/KB Front Squats (55/35)(35/25) 12-9-6 burpee box jump overs *21 cal + 15 Front Squat + 12 burpee bj overs…. and so on PureFit WOD 21-15-9 calorie Bike/Row/Ski 15-12-9 DB/KB Goblet Front Squats 12-9-6 […]

CFCody WOD Murph Prep EMOM x 21 min: Min 1 – 200 m row/ski Min 2 – 45 double/single unders Min 3 – 1 round of Cindy *Cindy 5 pull ups 10 push ups 15 squats PureFit WOD EMOM x 18 min: Min 1 – 200 m row/ski Min 2 – 35 single Min 3 […]

  Team of 2 18 min AMRAP Partner 1 completes 30 Double/single Unders 10 Deadlifts (155/105)(105/95) 5 hang power cleans Partner 2 completes Double KB/DB Front Rack Hold -switch when partner 1 is done- MWOD: Mobility is very important to improve range of motion, reduce injury and reduce post workout soreness. Smash, roll, stretch, floss […]

CFC: 10 Min. 3 Rep Power Clean AMRAPx 10 20 Plate Ground to Overhead (45/25)(25/15) 10 Burpees PureFit: AMRAPx 12 10 Plate Ground to Overhead 10 Burpees 10 Leg Raises MWOD Pre-WOD: Triceps Smash – Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on […]