CFCody WOD 5-7 rounds: 5 Front Squats (155/125)(135/95) 5 Burpee Box jumps (24/20) 5 Bar Muscle ups/C2B pull ups/strict pull ups/kip pull ups PureFit WOD 4-6 rounds: 10 DB Front Squats 7 Pull ups/ring rows 5 Burpee Box jumps Schedule Change No Saturday mo... Continue Reading

CFCody WOD 3 Rounds: 500 m Row/Ski 15 HandStand Push ups/elevated push ups/ring push ups 400 m run/bike (25/20) cals 15 Slam Balls *Choose 2 different conditioning options….Run/Row/Ski/Bike…each round PureFit WOD 3 Rounds: 500 m Row/Ski 15 push up... Continue Reading

Active Recovery Day! Open Gym 5:30am & 5:30pm Optional WOD Row 150m x 15 -rest :30 sec b/t sets Schedule Change No Saturday morning(July 3rd) class this week. Good Luck to those participating in the Runners Stampede 5K or 10K! See you on the course!

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