CFCody WOD Pre-OPEN WOD EMOM x 10: min 1: 4 Kang squats + 4 backwards lunges (45/35) min 2: max cal row/bike/ski (moderate pace) -rest 3 min- EMOM x 10: min 1: 4 OHS (45/35)+ 4 squat jumps min 2: max cal row/bike/ski (moderate pace) PureFit WOD 40-30-10 wall ball 15-12-10 cal row/bike/ski Midline add […]

Open Gym & Mobility 5:30am & Open Gym @ 5:30Pm

CFCody WOD 7 sets of: 7 cal Bike/Row/Ski 7 KBS (75/55)(55/35) 7 C2B pull ups 14 KB/DB front rack walking lunges (55/35)(35/25) -1 in each hand *rest 90 sec after each set PureFit WOD 4-5 sets of: 7 cal bike/row/ski 7 KBS 7 pull ups/ring rows 14 walking lunges -can hold 1 KB/DB in goblet […]

CFCody WOD EMOM x 5: 12/10 cal row/bike/ski rest 1 min EMOM x 5: 15 DB/KB hang power cleans rest 1 Min EMOM x 5: 12 burpee box jump overs (24/20) Core Finisher 3 sets of: 25 weighted ab mat sit ups -rest as you need to between sets PureFit WOD EMOM x 5: 8 […]

Partner WOD Teams of 2: EMOM x 24 min min 1 & 2: max KB/DB sit up min 3 & 4: max cal row/ski/bike min 5 & 6: KB/DB push press *teammate 1 will start on min 1 performing max sit ups while teammate 2 completes 5 burpees then rest till min 2.  @ min 2 […]