CFCody WOD Happy Halloween! Every 6min x 5 Rounds:1000/800m row/Run/Ski/Bike (50/40) calsMax Body weight reps Rd 1 = Pull upsRd 2 = Push upsRd 3 = Sit upsRd 4 = Air SquatsRd 5 = Shuttle Runs PureFit WOD Every 5min x 4 Rounds:600m row/Run/Ski/Bike (30) cal... Continue Reading

[TEAMS OF 3]AMRAP 30:100 Air Squats100 Sit-ups100 Push-ups100 Pull-ups Every 4 Minutes: [Starting at 0:00]:400 Meter Team Run

CFC On the 2:00 x 10 Sets:15/12 CalsAMRAP “Macho Man” (115/85) “Macho Man”:3 Power Cleans3 Front Squats3 Push Jerks PureFit On the 2:00 x 10 Sets:10 CalsAMRAP 3 KBS + 3 Goblet Squats + 3 Press on Each arm

CFC 5 Rounds For Time [35 Minute Cap]:500/400 Meter Row/Run/Ski15 Box Jumps (30″/24″)3 Rope Climbs (15′) *SUB Rope Climbs: 3 Pull-Ups + 3 T2B= 1 Rope Climb Rest 2 Minutes Between Rounds PureFit 5 Rounds For Time [35 Minute Cap]:500/400 M... Continue Reading

5:30am Class 5:30pm Open Gym PART 1: Back Squat Build to a Heavy Set of 20 *Score = Heaviest Load PART 2: “Compounding Interest” For Time [15 Minute Cap]:5 Rounds of:30 Double Unders10 Overhead Squats (95/65)[43/29] Directly Into.. 1 Round of:... Continue Reading