CFCody WOD Strength Strict Press 3-3-3 Conditioning 15 min AMRAP: 5 strict HSPU 10 Box Jumps (30/24)(24/20) 20 Wall Balls PureFit WOD Strength DB Seated press 3-3-3 Conditioning 15 min AMRAP: 5 Push ups 10 step ups/box jumps 15 Wall balls

CFCody WOD Strength Front Squat 3-3-3 Conditioning  5 Rounds: 9 Deadlifts (135/105)(115/85) 7 Hang Power Cleans 5 Front Squats 100 meter run -1 min rest- PureFit WOD Strength DB/KB Front Squat 3-3-3 Conditioning 4-5 rounds: 10 Russian KBS 10 knee raises/... Continue Reading

Active Recovery Day! Optional WOD 5K row -70-80% intensity -mobilize any soreness from Murph

CFCody WOD 5 – 3min Rounds: 400 meter Row/Run/Ski/Bike (25/20) Max reps Clean & Jerks (135/95)(95/65) …rest 2 min after each round… PureFit WOD 4 – 3min Rounds: 400 meter Row/Run/Ski/Bike (25/20) Max reps DB Clean & Jerks &... Continue Reading

Memorial Day Schedule 7am, 8am & 9am classes. Please arrive on time to allow enough time to complete the workout. CFCody WOD “Murph” 1 Mile Run 100 Pull ups 200 Push Ups 300 Squats 1 Mile Run Lieutenant Michael Patrick Murphy lost his lif... Continue Reading