CFCody WOD Strength Every 3 min x 3: 10 Deadlifts *can build weight each set or stay at a challenging weight for all 3 sets Conditioning 3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Assault Bike/row/200 meter run 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Assault Bike/row/200 meter run PureFit WOD Every 2 min x […]

CFCody WOD “Nicole” AMRAP 20: 400 Meter Run Max Pull-ups Pull up modifications: -banded strict pull ups -baned kipping pull ups -ring rows -DB/KB bent over rows *modify your pull ups so that you are capable of completing at least 5-10 pull ups per round. -This is a GLORY BOARD workout.  Make sure your chin […]

Congrats to Kelsey Smith & Jenny Martoglio on their athletes becoming the Fittest on Earth! All Winning from the CrossFit Games ‘Pick a Winner’ will be at the gym. Thanks for playing! We had a blast, hope you did as well. Until next year! Active Recovery Day! Open Gym & Mobility 5:30am & Open Gym […]

CFCody WOD AMRAP 3: 21/15 Calorie Row/bike 21 Lateral barbel Burpees hops Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row/bike 18 Lateral barbel Burpees hops Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row/bike 15 Lateral barbel Burpees hops Max Overhead Squats (115/80) rest 3 minutes AMRAP 3: 12/9 Calorie […]

CFCody WOD For Time: 1 Round: 800 Meter Run 80 Double Unders/100 singles 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders/80 singles 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders/40 singles 9 Hang Power Cleans (135/95) Row Options: 800 Meter Run = 1000/800 Meter Row […]