CFCody WOD 5 Rounds: 10 DB Step ups 30 Double Unders/45 Single unders10 DB Push Jerks30 Double Unders Box Height: 24/20 DBs: 50s/35s or 35s/25s -20 min Cap- PureFit WOD 4-5 Rounds:10 DB step ups30 single unders10 DB Push Press30 single unders -20min cap-

Active Recovery Day Open Gym at 5:30PM today ONLY. Optional WOD Strength- Bench PressBuild to a heavy set of 3 ConditioningOn the Min x 20-30minMin 1: Max Calorie RowMin 2: Max Burpees *If you do the strength, do 20min only.

CFCody WOD On the 3:00 x 7 rounds:400m run/500m Row/ski/(24/20) cal bike12 T2B/K2E/weighted sit ups *Run, Row, ski or Bike should be less than 2:00*Goal is to have between :30-:60sec rest each round. Adjust reps & distance to allow for this. PureFit W... Continue Reading

CFCody WOD Remember our holiday schedule starts today! ‘Hollyman’30 Rounds:5 Wall Balls (20/14)3 Handstand Push ups1 Power Clean (225/155)(155/105) -30min Cap- HSPU Subs-Pike Push up-box HSPU-Push up-DB Press PureFit WOD 20 Rounds:5 Wall Balls... Continue Reading

No Class. Have a Blessed and Merry Christmas!