CFCody WOD With a 5 min clock complete 250 meter row then AMRAP of: 6 pull ups 6 thrusters (75/115) rest 2 min with a 5 min clock complete 250 meter row then AMRAP of: 6 push ups 6 OHS (75/115) *start class in 2 groups. stagger groups 2 min apart to allow for enough […]

Healthy Lifestyles challenge starts TODAY! If you haven’t weighed in or had measurements taken, please meet with Mindy today at 5:30pm.  If you absolutely can not make that time contact Mindy. Good Luck!  2018 Healthy Lifestyles Nutrition Challenge WOD 14 min AMRAP: 50 calorie row 40 wall ball (14/20) 30 burpee’s 20 toes 2 bar/med […]

Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Row Station 4 – Rest Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. […]

30-25-20-15-10 Calorie Row Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints PUREFIT 12 Min AMRAP 12 Calorie Row 9 Russian KBS 2 Med Ball Roll Lengths MWOD Hip Rotator Smash and Floss –  Lie on your side with a lacrosse ball in the “meat” just below the lateral hip bone.  Flex hip and knee to […]

3-Position Squat Clean Build to a Heavy Complex 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) PureFit: 3 Rounds 10 Ring Rows 10 Farmer Carry with KB 10 Med ball cleans (light) 10 Mountain Climbers Mobility WOD: Anterior Ankle mobilization- Place band around ankle.  Step away from rack […]