CFCody Wod Back Squat – 15 min Heavy Set of 5 Conditioning Alternating On the Minute x 14 (7 Rounds): Odd – 12/10 Calorie Bike/Row Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14) Purefit WOD Alternating On the Minute x 14 (7 Rounds): Odd – 10/8 Calorie Bike/Row Even – :30 Seconds Max […]

CFCody WOD Helen 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups *this is our Glory Board workout for the week. Make sure to record exactly how you complete this workout either on the board or personally. Good Luck! Let’s ring that Bell all day! PureFit Modified Helen 3 Rounds: 400 Meter Run/Row […]

Class at 8:00am and Open Gym at 9:00am Teams of 2 AMRAP 20: 50/35 Calorie Row or Bike 50 Burpees 50/35 Calorie Bike or Row 50 Kettlebell Swings (53/35)

“Meter Maid” For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 200 Meter Run PureFit: For Time: 200 Meter Run 15 KB/DB Push […]

Deadlift Build to a Heavy Set of 5 “Detention” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders PureFit: AMRAP 12: 6  Push-ups 9 KB Deadlifts 30 Single-Unders Hamstring Finisher- You are going to voodoo band both legs, in your high hip/hamstring. Then you are going to do 15 slow and controlled good-mornings.  […]