CFCody WOD Tabata :20 sec ON – :10 sec OFF 4 min @ each movement (8 rounds) -Hang Power Cleans (135/95) -weighted Sit ups -Thrusters (135/95) -Double Unders *Goal is consistency.  Choose a weight that allows you to maintain the same reps throug... Continue Reading

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