CFCody WOD Overhead Squat Build to a Heavy Set of 3 Conditioning  AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row/bike or 200 m run PureFit WOD EMOM x 10: Min 1: 5 overhead squats/ goblet squats Min 2: 10 med ball sit ups *alternate between OHS & FS each round. […]

Active Recovery Day! Open gym & Mobility @ 5:30AM Mobility focus – shoulders & Open Gym & CF Gymnastics @ 5:30PM  The Amazing Race is this Friday, July 13 @ 6pm. If you have not signed up put your name on the board TODAY! If you’re still uncertain what this is ask a coach…you DO […]

CFCody WOD “Glen” For Time: 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is […]

CFCody WOD 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute Wall Balls (14/20) 1 Minute Calorie row/Bike 1 Minute Rest PureFit WOD 5 Rounds: 1 Minute  Step Back Lunges 1 Minute Wall Balls 1 Minute Calorie row/Bike 1 Minute Rest *can add weight to walking lunges Mobility WOD: Pre-WOD – Banded […]

“Team Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) *Runs are done together.  Reps broken up by team.  One person working at a time.