CFCody WOD 3 rounds for Time:800/1000m Row/ski/run/Bike (40/50)100 Double unders/150 single unders PureFit WOD 3 rounds:600m Row/Ski/bike (30)40 single unders30 Med Ball sit ups

Active Recovery Day Open gym5:15-6:15am5:30pm-6:30pm Optional WOD 15min clockDeadlifts 10-8-8-4-4-4-build each set at form allows and/or 10 min clock50 Wall Balls (14/20)50/60 caloriesMax single DB step ups (20/24)(35/50)  

CFCody WOD 3 Rounds for Time:15 Chest 2 Bar pull ups25 Hand release push ups400m Run/row/ski/bike (20/24) FinisherTABATA mash up x 4minFlutter kicksV-ups/tuck ups PureFit WOD 3-4 Rounds:10 Pull ups/ring rows15 Push ups400m Run/row/ski/bike (20) FinisherTA... Continue Reading

CFCody WOD Strength/Skill8min clockBuild to a Heavy Complex1 Clean grip deadlift1 clean pull1 Hang power clean1 Power clean 10min AMRAP:20 alternating Pistols10 Power cleans (125/185)(95/135)(55/75) PureFit WOD 15min AMRAP:10 reverse lunges (right leg)10 ... Continue Reading

CFCody Team WOD Teams of 2:20 Synchronized Burpees20 Devils Press (25/35)20 Synchronized Burpees20 Wall Walks20 Synchronized Burpees20 Bar Muscle ups -complete burpees together, divide everything else however.  Muscle up progressionJumping MUBanded MUChe... Continue Reading