Active Recovery Day! Open Gym & Mobility @ 5:30AM and Open Gym @ 5:30PM

CFCody WOD Strength – Push Press -take 5 min to build to your starting push press weight, then Every 2 min for 8 min perform- (4 rounds) 3 Push press + 30 double unders/60 single unders *add weight each set to your push press Conditioning 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 […]

CFCody WOD For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80) Running Substitutions 2000/1600 Meter Row 115/80 Calorie Assault Bike PureFit WOD 2 rounds: 400 meter run/row 20 Wall Balls 15 step ups 10 push ups 15 KB snatches   Mobility WOD: Pre-WOD – Banded ankle dorsiflexion […]

Teams of 3: For Time (30 Minute Time Cap): 250 Clean and Jerks *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 Reps: Weight 1: 95/65 Weight 2: 115/80 Weight 3: 135/95 Weight 4: 155/105 Weight 5: 185/135 Athletes will find teams of 3 for this […]

AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14) The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, then: 14/10 Calorie Assault Bike PureFit: AMRAP 15: 200 M […]