CFCody WOD & PureFit WOD 5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute Calorie Bike/row/10 meter shuttles 1 Minute Rest   Mobility WOD: Pre-WOD –Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling. […]

Active Recovery Day! Open gym & mobility 5:30am & Open Gym & CF Gymnastics 5:30pm

CFCody WOD 30/21 Calorie Row/Bike/400 meter run 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 30/21 Calorie Bike/row/400 meter run 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 15/10 Calorie Row/bike/200 meter run 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 15/10 Calorie […]

Happy Labor Day! No Regular Classes today Open Gym Only 7-8am & 5:30-6:30pm Optional WOD AMRAP 13: 60 Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20) *Goal is to get to the Burpee Box Jumps, so pick a weight for the DB snatches that allows this!

Labor Day Schedule No Regular Classes Open Gym ONLY 7-8am & 5:30-6:30pm Teams of 3 For Time (30 Minute Cap): 400 Meter Run (together) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Run 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Run 1 […]