CFCody 5 Rounds:25 T2B/weighted sit ups/GHD50 Double Unders/100 single unders15-12-9-6-3Squat Snatch (115/85)(75/55) *Squat snatch subs*Power SnatchOverhead squats-this is the most technical movement we do, adjust weight or movements to allow for proper m... Continue Reading

CFCody WOD On the min x 8 min:6 DB/KB Front Squats (50s/35s)(35s/20s)Max Devils Press -rest 3 min- 8 min AMRAP:Max calories Bike/ Ski/ Row -rest 3 min- On the min x 8 min:6 Tall Box Jumps (30/24)(24/20)Max L Sit hold *for L-Sit you can hang from rig or ri... Continue Reading

Active Recovery Day Open Gym from 5-6am & 5:30-6:30pm Optional WOD 500/400m row/run/ski21 Burpees over the erg500/400m row/run/ski18 burpees over the erg500/400m row/run/ski15 burpees over the erg …..continue dropping 3 burpees until 3 Burpees o... Continue Reading

CFCody WOD Strength – Push Jerk (12min clock)Build to a Heavy set of 5 Conditioning27-21-15-9CaloriesPush Jerk (135/95)(95/65) PureFit WOD StrengthEMOM x 5:5 DB Push press-Increase weight each set if possible Conditioning27-21-15-9CaloriesDB Push pr... Continue Reading

CFCody WOD 2 Rounds:10 Bar Muscle Ups/C2B pull ups/pull ups20 Bar facing Burpees30 Deadlifts (225/155)(155/105)40 Wall Balls (20/14) PureFit WOD 2 Rounds:10 pull ups/ring rows20 slam Balls30 KB Deadlifts40 Wall Balls