StrengthOverhead Squat – 10 Rep Max WOD3 Rounds for Time:400m Run OR 500m Row or Ski 20 Burpees to Target (6″)1,000/800m Bike OR 500m Row or Ski Time Cap: 20 Minutes PUREFIT Overhead Squat: Banded OHS, 50 Reps, broken up as needed( 5×10; ... Continue Reading

CFCody Team WOD Teams of 3:50-40-30-20-10Wall BallsBox JumpsKBS *All partners start @ different stations*Rotate when all 3 partners are done with designated reps

CFCody WOD Strength – Power Clean1 Rep Max 15min AMRAP:1 Round DT (135/95)(95/65)1-2-3…Rope Climbs DT = 12 Deadlifts9 Hang Power Cleans6 Push press Rope Climb Subs2 Renegade rows = 1 climb2 Devils Press = 1 climb2 lay to stand = 1 climb PureFi... Continue Reading

CFCody WOD 3 Rounds:1000/800m Row/Ski/600m Run/Bike (48/40)50-30-10 Pressing reps50 Air Squats Pressing repsRd 1 = BurpeesRd 2 = Handstand push ups/seated press/push ups/dipsRd 3 = Wall Walks Wall walk subs25ft bear crawl = 1inchworm 6 Plank shoulder taps... Continue Reading

Active Recovery Day! Open Gym @ 5am & 5:30pm Optional WOD Strength – Strict Press10 rep Max 3 Rounds:(18min Cap)600m Run/750m Row/Ski30-20-10 Toes 2 Bar30 DB Reverse Lunges (50/35s)