“Elizabeth” 21-15-9 reps of: Clean 135/95 pounds Ring dips PureFit: AMRAP 15: 10 Med Ball Clean 10 Burpees 200 M Run/Walk/Row MWOD: Banded Bully – Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at […]

AMRAP 16: 18/15 Calorie Row or Bike 15 Sumo Deadlift High Pulls (95/65) 12 Box Jumps (24/20) 9 Chest to Bar Pull-ups PureFit: AMRAP 16: 12 Cal Row 12 Plate Walks 12 Box Step Ups 4 Farmers Carry MWOD: Pre Wod: Partner Internal Rotation:  One partner will lay on back and make a bridge with […]

5:30 a.m. Mobility & Open gym 5:30 p.m. Open gym During the month of April we are offering 2 for the price of 1 in our PureFit class! If you know anyone curious about what we do at CFCody our PureFit class is a great place to start! Contact 801.725.9732 for more info!

4 Rounds, On The 4:00: 14/12 cal on bike or rower 15 Front Squats (95/65) 12 x Shuttle Sprints (10m) PureFit 16 Min AMRAP: 10 Med Ball Front Squats 10 Med Ball Situps 10 Med Ball Press 10 Med Ball Carry/ Shuttles *Use the same med ball for all 4 movements. MWOD: Couch Stretch- 2 […]

AMRAP 12: 30/24 Calorie Row or 400m run 30 Hand Release Push-ups 30 Alternating Dumbbell/kb Snatches (50/35) PureFit AMRAP  15: 12 Calorie Row or 200 M run/walk 12 Alternating KB Snatches 12 Lunges 12 Situps MWOD: Anterior shoulder smash with barbell – Lying on your back, place the sleeve of the barbell where the shoulder […]