Open gyms 5:30am and 5:30pm 7 Rounds:3 Push Press (115/85)3 Front Squats (115/85)3 Box Jumps (30″/24″) 30/21 Calorie Assault Bike 5 Rounds:3 Push Press (115/85)3 Front Squats (115/85)3 Box Jumps (30″/24″) 30/21 Calorie Assault Bike... Continue Reading

CFC 5 Rounds:10 Power Snatches (115/85)10 Bar-Facing Burpees 800 Meter Run 5 Rounds:10 Toes to Bar10 Bar-Facing Burpees Time Cap: 20 Minutes PureFit 5 Rounds:10 KBS10 Burpees 400 Meter Run 5 Rounds:10 Sit-Ups10 Burpees Time Cap: 15 Minutes

CFC Back Squat 5 Rep Max “Tall Task” AMRAP 3 x 5 Rounds:30 Wallballs (20/14)Max Calories or Shuttle Runs Rest 1 Minute Between Rounds PureFit AMRAP 3 x 5 Rounds:20 WallballsMax Calories or Shuttle Runs

CFCody Team WOD Team of 3:3K Bike/(100/80) calories row/ski/800m Run15 Rope Climbs90 Box Jump Overs (30/24)(24/20)150 DB Snatch (70/50)(50/35)90 Box Jump Overs15 Rope Climbs3K Bike/(100/80) calories row/ski/800m Run -30min Time Cap- *one person working at... Continue Reading

Today is the last day Coach Sarah will be coaching, as she is moving on to her next adventure. Sarah has been with us from the very beginning, 14 years ago! We are so grateful to her and all she has done for CFCody. We feel confident in saying that her 5:... Continue Reading