Active Recovery Day! Open Gym 5-6am & 5:30-6:30pm Optional WOD 2 Rounds – each for time1600m Run/Row/Ski/Bike (80/96)-rest the same amount of time it took you to complete then go again--everyone starts round 2 at 22min no matter what. 

CFCody WOD 4th Glory Board WOD “Nancy”5 Rounds for Time:400m Run15 Overhead Squats (65/95) -Must be completed as written to get on the Glory Board. Make sure to record your time and how you completed the workout. Good Luck! Coaches TipsPace y... Continue Reading

CFCody WOD 5 x 3min Rounds:15/20 Calorie row/bike/ski/Run 300m20 Alternating DB Snatch (35/50)Max Burpee over the DB with remaining time-rest 1min b/w rounds- Finisher2-3 rounds not for time:8 Windmills (with or without weight) each side5 ATY shoulder dri... Continue Reading

CFC AMRAP 20 with a partner:5 handstand push-ups10 alternating single-leg squats15 pull-ups– Partners alternate after each movement.

CFC For time:6-5-4-3-2-1Thrusters (115/165 lb)1-2-3-4-5-6Wall walks– Perform 30 double-unders after each round. PureFit For time:5-4-3-2-1DB Thrusters10-15-20-15-10Calories