CFCody WOD Strength – Strict Pull up (10min)3 Attempts at a MAX set Conditioning3 Rounds: 500m Row400m Run-rest 3 min- *If you do not run, choose 2 different machines. PureFit WOD 3 Rounds:400m Row300m Run-rest 2-3min- *If you do not run, choose 2 d... Continue Reading

New Programming Cycle: Starting Next week will will transition into a “Base cycle” for the next 13 weeks. The goal is to build a strong foundation(Base) of strength, technique, endurance, strict gymnastics, and skills. Be on the lookout for th... Continue Reading

WOD Teams of 3, AMRAP 30:3 Rounds of “The Chief”Max Calorie Row *1 partner starts on rower, 1 partner starts on the barbell, 1 partner starts resting everyone rotates upon completion of 3 rounds of “The Chief”** score = total calor... Continue Reading

Part 1: Push PressBuild to a Heavy Set of 2 Par 2: WODOn the 2:00 x 10 Rounds:200m Run OR 250/200m Row/Ski, OR 15/10 calories on Assault Bike30 Double Unders10 Push Press (95/65)(65/45) PUREFIT On the 2:00 x 8-10 Rounds:200m run/row/ski30 Singles10 DB Pus... Continue Reading

WOD 5 Rounds For Time:30 Reverse Lunges20 Toes to Bar15 Box Jumps (30″/24″)(24″/20″)10 Deadlifts (225/155)(155/105) PUREFIT 5 Rounds For Time:20 Reverse Lunges15 Knees to elbows or weighted situps10 pushups10 deadlifts