CFCody WOD Strength/Skill Clean Complex EMOM x 10 min 1 Power Clean + High Hang Squat Clean +1 Front Squat *Goal is to start with a moderate load and build to a moderate-heavy the first 5 sets. Hold the same weight for the last 5 sets. WOD 10 min AMRAP 2-4-6-8-10….. Power Cleans (135/95)(95/65) Wall […]

Active Recovery Day! Open Gym @ 5:30am & Open Gym and CF Gymnastics @ 5:30pm

CFCody WOD 3 sets of 4 min AMRAP: 100 Meter run/row/ski 12 alternating DB snatch 12 DB goblet squat -rest 1 min b/t sets- or “Nutrition Challenge WOD” 14 min AMRAP: 400 meter run/row/ski 2 rounds of: 5 toes 2 bar/Knee raises/med ball sit ups 10 burpees 15 Plate Ground to Overhead (35/25)(25/15) *Use the SCORE-CARD to […]

Summer Nutrition Challenge starts TODAY! This is a Partner Challenge. Your partner DOES NOT need to be a CFCody member, However they MUST complete both the pre & post Nutrition Challenge WOD and the InBody test. The InBody machine will be at the gym Monday and Tuesday, June 3 & 4th,  this week and again […]

WOD – team or individual (will explain team option at gym) TABATA! 8 Sets, :20 Work / :10 Off Tabata 1 – Bike Tabata 2 – Hand stand OR plank (straight arms) hold Tabata 3 – Row Tabata 4 – Wall sit hold Tabata 5 – Ski Erg -Rest 1:00 b/t Tabatas- REMINDER – PureFit […]