CFCody WOD Strength/Skill – 8 min Ring or Bar Muscle up practice -Go over Muscle up sub options Conditioning 2 rounds: 60 KB Swings (55/35) 50 cal bike/row/ski/800 meter run 40 toes to bar 30 Power Cleans (135/95)(95/65) 20 Muscle ups (bar or ring) 15 min Time cap Muscle up sub: -20 elevated gymnastic ring […]

Active Recovery Day! Open Gym & Mobility* @ 5:30AM: *Come learn how to maintain healthy joints and tissues!! & Open Gym @ 5:30PM

CFCody WOD 4 sets: 20/15 cal row/bike/ski 5 Power Snatch (135/95)(115/75) 20 Double unders 5 OHS (135/95)(115/75) -rest 1 min b/t sets 30 min cap PureFit WOD 3 sets: 15 cal row/bike/ski 10 med ball cleans 15 cal row/bike/ski 10 banded/PVC pipe OHS -rest 1 min b/t sets 20 min cap MWOD PreWOD: Banded Overhead Distraction […]

CFCody WOD 3 Sets Of: 3 min AMRAP 4 burpee box jump overs (24/20) 4 C2B Pull ups -Rest 1 min b/t sets 3 min AMRAP 4 DB/KB burpees (55/35)(35/25) 4 Wall balls (20/14) *DB/KB burpee- DB/KB in each hand -rest 1 min b/t sets *Pick-up where you left off at the end of each set. […]

WOD Partner Workout, split up work however you want to.  Planks are done together every round. AMRAP x 30 MINUTES 20/15 Cal Bike 20 Walking Lunges 20 Slam Balls (30/20) Row 20/15 Calories :30 Right Side Plank :30 Left Side Plank MWOD: Couch and Pouch – Lie on side. Place double lacrosse ball on outer […]