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   […]

50-40-30-20-10    KBS 55/35    Mountain climbers (1L & 1R = 1 rep) *20/15 cal row after each round PureFit: 25-20-15-10-5   KBS   Mountain Climbers *10 Cal row after each round Mobility WOD: Pre-WOD –Shoulder internal rotation mobilization –  lie on your back. Drive heels into the mat, bridge hips up and push shoulders […]

*Mobility Class/Open Gym 5:30-6:30am Open Gym 5:30-6:30pm *If you have never come to a Mobility Class, you should really give it a whirl!!  Learn more about how to maintain healthy tissues and joint mobility.  This is an important piece to your health:)