CFCody WOD 5 Rounds: 10 DB front rack step-ups (50/35)(24/20) 200m Medicine Ball carry run (20/14) 10 KBS (70/55)(55/35) PureFit WOD 5 Rounds: 10 DB front rack step ups 200m Medicine Ball carry run/walk 10 KBS Schedule Change No Saturday morning(July 3rd)... Continue Reading

WOD 20 rounds with a partner 12/10 calories 10 Jumping lunges (5 per side) 10 Slam Ball *switch after every round

WOD 2 rounds of: 20 T2B 30 DB Snatches –then– Run/Row/Ski 1600m PUREFIT 2 rounds of: 20 K2E or wallball situps 30 DB Snatches –then– Run/Row/Ski 1200m

WOD Every minute for 21 minutes, alternate between: Minute 1: 12-15 Pull-ups Minute 2: 6 Power Cleans (185/135)(135/95) Minute 3: 30-50 Double Unders *choose your reps and load and try to stick with it across all 7 rounds PUREFIT Every minute for 18 minut... Continue Reading

Rest Day: Open gym times, 5:00-6:30 am & 5:30-6:30 pm Optional WOD: 15-12-9: Cals Row Cals Bike 200 meters farmers Cary (50/35) 15-12-9: Cals Row Cals Bike 200 meters farmers Cary (50/35) 15-12-9: Cals Row Cals Bike *If you are feeling fresh and want ... Continue Reading