Order by Midnight TONIGHT to get your local/fresh fruits, veggies and meat! Pick up your goods at the gym @ 5pm! CFCody WOD Strength/Skill EMOM X 10: min 1- 5-8 HSPU or handstand practice* min 2- moderate pace row or bike * advanced athletes should practice HS walk or free standing hold WOD 3 rounds: […]

CFCody WOD 3 AMRAPS- 5 min AMRAP: max wall balls -rest 2 min- 5 min AMRAP Max cal row/ski/bike -rest 2 min- 5 min AMRAP Max power snatch (135/95)(95/65) Posterior Auxiliary Work 3 sets-NOT for time 10 Romanian deadlifts* 40 Glute Bridges** *slow descent, performed with workout weight **fast and unbroken PureFit WOD 5 min AMRAP: […]

Teams of 3- One person working at a time For Time (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Snatch (95/65) 30 Toes to Bar 30 Thrusters (95/65) 150/100 Calories MWOD Pre-WOD: Thigh Adductor stretch – This will allow you to drive your knees out appropriately during squats.  Squat down while holding onto […]

AMRAP 15: 15 Hang Power Cleans (95/65) 60 Double Unders 15 Overhead Squats (95/65) 400m Run or 400m Row/Ski PureFit: AMRAP 15: 15 DB Hang Power Cleans 60 Single Unders 15 Goblet Squats 200m Row/Ski or 200m Run MWOD Pre-WOD: Posterior shoulder capsule mobilization:  Lie on your back with 25 or 35# KB in one hand  with arm extended and shoulder at […]

5 Rounds, On the 5:00 5 Dumbbell Hang Clean and Jerk, Left Arm (50/35) 5 Dumbbell Hang Clean and Jerk, Right Arm (50/35) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-Ups 15/12 Calories PureFit: 5 Rounds, On the 5:00 5 Dumbbell Hang Clean and Jerk, Left Arm 5 Dumbbell Hang Clean and Jerk, […]