CFCody WOD 6 rounds: 15/12 Calories/200 meter run 10 Toes 2 bar/weighted sit up 5 Hang Power Snatch (115/85)(85/55) Goal: Sub 15 min PureFit WOD 4-5 Rounds: 12 Calories/200 meter run 10 Knee raises/weighted sit up 12 DB/KB snatch

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WOD 4 Rounds: 1 min @ each station Calorie Row/bike/ski/200 m run Goat movement Calorie Row/Bike/Ski/200 m run -Choose 2 different machines or the run for 1 option. Goat = weakness/skill examples... Continue Reading

CFCody WOD 8 min complete: 800 meter run/row/ski with remaining time AMRAP of: 50ft Goblet Lunge (70/55) 15 Russian KBS (70/55) -rest 2 min- 6 min complete: 400 meter run/row/ski with remaining time AMRAP of: 25 ft Goblet lunge (70/55) 8 Russian KBS (70/5... Continue Reading

2020 ‘Clean it up’ Nutrition Challenge When: Nov 2 – Nov 25. Test WOD: Nov 2 & Nov 3 Inbody Machine: Nov 2 @ 8:30am – Nov 5 @ 10:30am Cost: $40 – $20 for InBody, $20 in Pot for Winners The most important thing to achieve ... Continue Reading

***Reminder: class time is now 9:00 am!  See you then!!! Teams of 2: 5 Rds 400m 30 box jumps 30 wall-balls *Do the meters together and break up the reps however you choose.