6am-8am Open Gym Style (Please come in time to complete the WOD by 8, thank you) For Time “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12... Continue Reading

CFCody Strength – Deadlift Warm-Up: 5 @40%: 3@50%: 3@60% Work sets: 5@75%: 3@85%: 1@95% Conditioning AMRAP 13: 3 dip/10 push-ups30 Double Unders3 Dumbbell Snatches (50/35) 3 dip/10 push-ups30 Double Unders6 Dumbbell Snatches (50/35) 3 dip/10 push-up... Continue Reading

CFCody Gymnastics 8 min AMRAP:3-5 HS movement or 8ft HS walk (2 Mat lengths)7 jumping lunges9 Calories or 100 m run Conditioning [On the 0:00]9-6-3:Power Snatches (135/95)Burpee Box Jump Overs (30″/24″) [8 Minute Time Cap] [On the 10:00]12-9-6... Continue Reading

CFC 3 Rounds:15 Double Dumbbell Squats15 Handstand Push-Ups 400 Meter Double Dumbbell Farmer’s Carry 3 Rounds:45 Air Squats15 Double Dumbbell Shoulder to Overhead Dumbbells: (50’s/35’s) PureFit 3 Rounds:15 Double Dumbbell Squats15 Push-U... Continue Reading

CFCody Team WOD Buy In: 800m run/row/ski/(50/40)cal bike (each)-switch every 200m 8 rounds: (4 each)6 Calories8 KBS (70/55)(55/35)10 Goblet hold step ups (55/35)(35/25)-Teammates completes entire round then switch Buy Out: 150 Slam Balls (total)-Break up ... Continue Reading