CFC Hang Squat Snatch Heavy Single “High Heels”  AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders PureFit: AMRAP 9: 6 KB Snatches (3 each arm) 30 Flutter Kicks 30 Single Unders   Mobility WOD   Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. […]

CFCody WOD Teams of 2: 10 min AMRAP: 8 Handstand push ups/10 push ups 10 hang power cleans (85/115) 4 sprints rest 2 min 10 min AMRAP: 8 cal row 10 alternating KB snatch 4 sprints *one partner completes entire round then switch    

CFCody WOD “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders PureFit WOD 30 plate hops 20 Kettlebell swings 10 ring rows 30 […]

3-Position Power Snatch Build to a Heavy Complex WOD AMRAP 3: 15 SDHP with KB (35/55) or barbell (65/95) 12 Power Snatches (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie row 8 Power Snatches (115/80) Rest 3:00 AMRAP 3: 10 burpee’s 4 Power Snatches (135/95) Core ADD ON 1. 10 hip extensions on GHD 2. 10 sit […]

Active Recovery Day! Open gym & Mobility @ 5:30AM Mobility: Today is Head to Toe!!  Your Soft Tissues and Joints will Thank You:) & Open Gym @ 5:30PM