CFCody WOD Strength – Push Press5 x 3WOD EMOM x 15:3 Power Cleans (135/95)(95/65)3 Front Squats3 Push Jerks-Max Lateral Burpees over the bar with remaining timeGoal is to have between :20-:30 of burpees PureFit WOD Strength – DB Push Press5 x ... Continue Reading

[TEAMS OF 3]AMRAP 30:150 Push-ups150 Wall Balls (20/14) Every 10 Minutes [Starting at 0:00]:1,000 Meter Team Run/Row *Score = Rounds + Reps

“NoPull” [COMPETE/TRAIN] 5 Rounds For Time [20 Minute Time Cap]:400/300 Meter Row/Ski/Bike2 Rope Climbs (15′)10 Power Snatches (95/65) PUREFIT 5 Rounds for Time200m run/row/bike10 Ring Rows10 Double DB Hang Snatch

STRENGTH – Front Squats 5 Sets of 3*Score = Lowest weight used for a working set WOD 3 Rounds For Time [20 Minute Time Cap]:20 Burpee Pull-ups20 Front Squats (155/105)20 Box Jumps (24″/20″) PUREFIT Strength: 5×3 DB Front Squats WOD:... Continue Reading

Open gym, 5:30-6:30 am & 5:30-6:30 pm WOD 5Rounds x AMRAP 4:30/20 Calorie Bike30 x 10-Meter Shuttle RunsMax Toes to Bar