CFC  800m run 5 Rounds Cindy 400m run 3 Rounds Cindy 200m Run 1 Round Cindy PureFit 400m run/row 3 Rounds: 5 ring rows + 5 push-ups + 5 squats 250m run/row 2 Rounds:  7 ring rows + 7 push-ups + 7 squats 100m Run/row 1 Round:  9 ring rows + 9 push ups + […]

CFCody Team WOD 20min Partner WOD200m run10 Cal bike, row, ski5 Power Snatch (105/155)(75/115)5 OHS -Partner 1 completes run & machine, Partner 2 completes barbell work. -Switch when both teammates are done. 

CFCody WOD 12min AMRAP:10 ring dips/straight bar dips/box dips:20sec L sit hold10 Dbl DB Box Step ups (20/25)(35s/50s):20sec Hang from rig Post WOD4 sets50ft Bottom-up KB carry (right arm)50ft Bottom-up KB carry (left arm) PureFit WOD 12min AMRAP:10 DB tricep extensions/box dips:20sec Hollow hold10 DB Box Step ups:20sec Plank Hold Post WOD4 sets:50ft Bottom up […]

CFCody WOD “Fight Gone Bad”3 Rounds1 min at each movement for MAX repsWall Balls (14/20)Sumo Deadlift High Pulls (55/75)Box Jumps (20/24)Push Press (55/75)Row-rest 1 min- Score = total reps PureFit WOD “Fight Gone Bad-ish”3 Rounds1 min at each movement for MAX repsWall Balls KB Sumo Deadlift High Pulls Box step ups/jumpsDb Push PressRow-rest 1 min- Score = […]

Active Recovery Day Open gym @ 5:15am & 5:30pm Optional WOD 7 sets for Load:1 clean Pull1 Clean1 Hang Clean*add weight  and/or Every 5:00 x 5:400m Run -If  you go heavy on the clean complex cut run sets to 3 or 4.