Power Snatch Build to Heavy Set of 2 For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 35/25 Calorie Row PureFit AMRAP x 12 10 Wallball Situps 10 Goblet squats 10 Alternating Hand walks on Plate 10 Cal Row or 5 shuttles   Mobility WOD: 1) KB Quad […]

3 Rounds: 500 Meter Row or 20 Burpees 12 Power Cleans (155/105) 50 Double Unders PUREFIT 4 Rounds: 400 M Row 12 Med Ball Squat Cleans 30 Singles *Waiters’ Carry: Down and Back Mobility WOD: 1) Triple Bully – stand in front of pull-up rack. Place left arm behind your back on the rack, at belly […]

Amazing job to all those that took on 18.1! What an incredible FitFamily we have. Thanks to all those that came out to Friday Night Lights and made the atmosphere so much fun. It’s going to be a great OPEN season! WOD 100 Double under Buy in then 21 Front Squats (115/80) 21 Burpee Box […]

Tonight we will kick off the first OPEN workout with Friday Night Lights doors open at 4:30pm, first heat at 5pm. You are welcome to complete the workout during your regular class or wait till Friday Night Lights! Either way bring and appetizer or beverage to share and come cheer on your fellow CFCody peeps! […]

CFCody WOD 30-25-20-15-10: Russian Kettlebell Swings (70/53) wall ball Sit-ups 10 ft Shuttle Sprints PureFit 20-15-10-5: Russian Kettlebell Swings (70/53) wall ball Sit-ups 10 ft Shuttle Sprints MWOD Pre WOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you […]