CFCody WOD Strength/Skill Work:  10 min clock Practice rope climbs & pistol drills WOD EMOM x 18 min: min 1 – 2 Rope Climbs or 10 knees to elbows min 2 – 8-10 Deadlifts (225/155)(205/135) min 3 – 30 air squats or 8/8 pistols PureFit WOD EMOM X 15 min: min 1 – 5-8 push […]

Active Recovery Day! During the next 30 days, every Wednesday from 5-5:30 (at the latest) we will be holding a Nutrition education class! TODAY is the first class.  Come learn “What Macro-Nutrients are all about & how to be a mindful eater”  Open Gym & Mobility @ 5:30-6:30am & Nutrition class @ 5-5:30pm & Open […]

CFCody WOD For Time: 10-8-6-4-2 Power Clean (205/135)(155/105) 20-16-12-8-4 Pull-up *Run/row 200 meter after each set of pull-ups Ex: 10 Power cleans + 20 pull ups + 200 meter run, 8 Power Cleans + 16 pull ups + 200 meter run….and so on. If you did not do the Nutrition Test WOD yesterday, do it […]

Pre-Holiday Clean it up Nutrition challenge WOD CFCody WOD 14 Min AMRAP: 50 burpees 40 Wall ball (20/14) 30 cal row/bike 20 toes 2 bar/ med ball sit ups 10 clean and jerks (115/85) or KB snatch *for a large class- half start on burpees, other half start on rower/bike *For Non-CFCody members complete med […]

WOD In teams of 2; 100/80 cal row 80 db front squats (50/35, 30/20) 60 burpees 40 t2b 20 strict hspu Post WOD 100 partner leg throws 100 med ball Russian twists *partners switch every 10 reps, not for time Mobility WOD – Trunk recovery Ab smash – Use a smash ball  or lacrosse ball to […]