CFCody WOD “Hot Shots 19”6 rounds: (35min Time Cap)30 Air squats19 Power Cleans (135/95)(95/65)7 Strict Pull ups400m run/row/Ski/Bike (24/20) PureFit WOD 4-6 Rounds:30 Air Squats 19 DB or Med Ball Cleans7 Pull ups/ring rows400m run/row/ski/bik... Continue Reading

CFCody WOD Strength – Strict Press5 Rep Max Conditioning12 min AMRAP:9 Front Squats (75/55)6 HSPU30 Double Unders/45 Single unders PureFit WOD 12min AMRAP:9 DB Squats6 Seated press/push ups30 Single unders Finisher3 Rounds::45 sec Plank30 Ab Mat sit... Continue Reading

Active Recovery Day Open Gym @ 5am & 5:30pm Optional WOD On the 4:00 x 5:500/400m Row30 AB mat sit upsMax Unbroken Bench Press (135/95)(95/65)

CFCody WOD 3 Rounds: (33min time cap)800m run/1000m Row/Ski/Bike (48/40)50 DB Snatch (50/35s)(35/25)30/24 Cal Bike/600m run/800m Row/ski -Rest 3 min between rounds- -Choose 2 different conditioning modalities PureFit WOD 3 Rounds:600m run/Row/Ski/Bike (30... Continue Reading

CFCody WOD Strength – Back Squat10 Rep Max ConditioningFor Time: (20min Cap)99 Calorie Row/ski/bike99 Wall Balls99 Burpees -Partition however Examples:9 Rounds:10 Cals + 10 Wall Balls + 10 Burpees1 Rd:9 Cals + 9 WB + 10 Burpees 3 Rounds:33 Cals + 33... Continue Reading