CFCody WOD For time:800/1000m Run/Row/Skirest 2 min600/750m rest 2 min400/500m rest 2 min200/250m Bike Cals50/6030/3620/2410/12 PureFit WOD For time:800m Run/Row/Skirest 2 min600m rest 2 min400mrest 2 min200m Bike Cals:40-30-20-10    

Active Recovery day Open gym 5:30-6:30am & 5:30-6:30pm Optional WOD For Time:100 burpees to a target

CFCody WOD Pre- WOD (10min cap)Accumulate50 Wall Facing Handstand Shoulder tapsor 150ft Handstand Walk Handstand progression50 Inverted Box Shoulder taps50 Plank shoulder taps 12min AMRAP:20 Alternating Lunges2 Wall Walks20 Sit ups/12 GHD2 Wall walks Pure... Continue Reading

CFCody WOD Strength5-3-3-1-1-1Power Clean-Every 2min complete a set. Build in weight each set 3 set:1 min alternating DB Power Cleans (35/50)(25/35)-rest 1 min- (use 1 DB) 3 sets:1 min Dbl DB Power Cleans (35s/50s)-rest 1 min- (use 2 DBs) 3 sets:1 min DB ... Continue Reading

For time with a partner:21 thrusters (75/115 lb)12 rope climbs (15 ft)15 thrusters (75/115 lb)9 rope climbs (15 ft)9 thrusters (75/115 lb)6 rope climbs (15 ft)– Each partner completes the designated number of thrusters, then split rope climbs as needed.