CFCody Team WOD Teams of 2-3:Buy in: 800m Run (together) 150 Burpees120 Pull ups90 Synchro Air Squats60 KBS (50/35)30 Handstand push ups/DB seated press Buy out: 800m Run (together) -30 min cap-

CFCody WOD Strength – Power Clean10 Rep Max 3 Rounds For Time:21-15-9Toes to Bar/Knee raises/weighted sit ups/GHD50 Double Unders/75 Single Unders21-15-9Squat Cleans (115/85)(95/65)50 Double Unders/75 Single Unders Double Unders Sub200m Run12/10 Cal... Continue Reading

CFCody WOD This guy turned the BIG 50 yesterday!! We thought it only appropriate to celebrate with the Filthy 50 WOD!!! Happy birthday coach Josh “Filthy 50” For Time 50 Box Jumps (24/20) 50 Jumping Pull-Ups/kipping Pull upa 50 Kettlebell Swings (35/2... Continue Reading

Active Recovery Day Open Gym @ 5am & 5:30pm Optional WOD 10min AMRAP:2000/1000m Row/Ski/800m RunMax Calorie Bike-rest 4 min- 8min AMRAP:1500/1350m Row/SKi/600m RunMax Cal Bike-3min rest- 6min AMRAP:1000/900m Row/Ski/400m RunMax Cal Bike-2min rest- 4mi... Continue Reading

CFCody WOD 3 Rounds of:7min AMRAP40 DB Snatch (50/35)(35/25)800m RunMax Rope Climbs -Rest 3 min- Rope Climb Subs2 Devils press = 1 climb2 Renegade Rows = 1 climb2 lay to stand = 1 climb PureFit WOD 3 Rounds:6min AMRAP:30 DB Snatch600m RowMax Renegade... Continue Reading