CFCody WOD Strength/Skill *Use this as an extended warm-up 3 set: 1 Power Clean 1 Front Squat 1 Hang Squat Clean *light loading to start. build to workout weight by the 3rd set. Conditioning 3 sets ON THE 6 min: 400 meter run 12 burpee’s over the bar 9 Squat Cleans (155/105)(115/75) *Record times for […]

Teams of 2: 1 person working at a time. 100 Box Jumps then: 8 rounds 20 DB Power Clean 200″ DB Front Rack Walk Then: 100 Box Jumps Mobility: Post WOD: 1)Couch Stretch:  mobilize in this position 1-2 minutes per leg, remember to activate glute and keep an upright torso. Breathe!!  A little tidbit: the […]

Strength: OHS 5×3 WOD: AMRAP x 12 10/10 DB Jerks 10 OH Squats (95/65)(75/55) 10 T2B PureFit: Strength: Banded OHS 5×3 WOD: AMRAP x 12 10/10 DB Press 10 Banded OH Squats 10 MedBall Sit-Ups Mobility: 1) Pre-WOD – First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then […]

WOD EMOM x 20 Min 1 and 2: 20/18 Call Row + AMRAP Ring Dips or Push-Press 65/45 Min 3 and 4: 200m Run + AMRAP Pull-Ups or DB Bent Over Rows 55/25 2:00 window for each working period Finisher 30 Flutter Kicks (plate held at lockout) 30 Russian Twists PureFit: EMOM x 16 Min […]

Open Gym: 5:30am and 5:30pm.