Skill: Deadlifts (light practice) 3-3-3-3-3 WOD: 30-20-10 Deadlifts (225/155)(185/125) 60-40-20 Sit-Ups PureFit: Skill: KB Deadlifts (light practice) 3-3-3-3-3 WOD: 30-20-10 KB Deadlifts Sit-Ups Mobility WOD:Pre-WOD: Banded hip flexion and hamstring lockouts.  Place a medium band on the rack at floor level. Lie on back and place band high in hip. Bend the knee on the […]

Team of 2 WOD: 4 sets: 20/15 cal row/bike 14 KB/DB Snatch (55/35) -rest 2 min 4 sets: 20/15 cal row/bike 14 Goblet squats (55/35) -rest 2 min- 4 sets: 20/15 cal row/bike 14 toes 2 bar/knees 2 elbows/med ball sit ups *teammate 1 starts on rower, as soon as they are done they begin […]

Closed Today – Happy Thanksgiving! Team WOD tomorrow @ 8am!

Happy Thanksgiving November is the month of Thankfulness and it also marks 1 year in our new building!! In today’s WOD we will be celebrating 365 days of getting better together and continuing to grow as a CFCody community.  Thank you for pushing us each and everyday to want to be better and for allowing […]

CFCody WOD EMOM X 10 min: 10/8 cal bike/row -rest 2 min – EMOM X 10 min: 3 hang power cleans + 3 hang squat cleans (135/95)(95/65) *for large class, divide up in half and start at different EMOMs PureFit WOD EMOM x 8 min: 8-6 cal bike/row -rest 2 min- EMOM x 8 min: […]