CFCody WOD 25min AMRAP:50 Ab Mat sit ups40 Box Jumps (24/20)30 Front Rack Reverse Lunges (75/55)20 Push Press (75/55)100m Farmers Carry (50s/35s) PureFit WOD 20min AMRAP:50 Ab Mat sit ups40 Box Jumps30 DB front rack reverse Lunges20 DB Push Press100m farm... Continue Reading

Active Recovery Day! Open gym @ 5:30am & 5:30pm Optional WOD For Time:800m run/row/ski55 DB Deadlifts (50s/35s)(35s/20s)800m run/row/ski55 DB Bench Press800m run/row/ski55 DB Power Clean800m run/row/ski -40min cap-

CFCody WOD Strength – Strict Press5×2Conditioning10 min AMRAP:30 Double Unders/60 single unders1 Thruster (95/65)(65/45)30 Double unders/60 single unders2 Thrusters30 Double Unders3 Thrusters….Continue adding 1 thruster for 10min. PureFit... Continue Reading

CFCody WOD 15 Rounds:15/12 Calories/200m run12 Burpees -30 min time cap- PureFit WOD 10-12 rounds:12 Calories/200m run10-12 burpees/up downs -20 min time cap-

CFCody Team WOD Teams of 2-3:30 min AMRAP:Max Calories-15 Box Jumps (24/20)-15 DB Snatch (50/35)(35/25) Teams of 2teammate 1 on machine while teammate 2 completes Box Jumps & DB snatch, switch position when teammate 2 is done. Teams of 3teammate 1 on ... Continue Reading