Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill – Back Squat – 15 mins 5 x 3 *tempo – 2 count decent *use same weight across for each set of 3 from last week’s heavy building set of 5. Conditioning 3 sets of: 100′ KB/DB farmers carry (70/53)  ***(Do not drop the KB/DB, set them down please) 10 burpee box […]

CFCody WOD Strength/Skill- Push Press Build to a moderate-heavy 5 rep *stay below your 5RM and below “heavy”. Bar should move fast Conditioning “Pushing Nancy” 5 Rounds: 400 meter run 15 push press (115/75) or (95/65) PureFit WOD For Time: 300 meter run/row 15 KB/DB push press 400 meter run/row 20 med ball sit ups […]

For time (teams of 2) 2,000m row 60 pull-ups 400m run 60 thrusters (45/35) 400m run 60 push-ups 400m run 60 wall ball (20/14) 400 m run *partners split up rowing and reps, run together  

Take 10 minutes to prep/practice/mobilize for a gymnastics GOAT.  A goat is something you struggle with. Gymnastics movements can be; push-ups, pull-ups, muscle ups, hspu, pistols, etc…. WOD:    EMOM X 21 minutes       Min 1 – 2-8 reps of your gymnastics goat       Min 2 – 15/12 cal bike/row   […]