CFCody WOD 4 rounds: 8 bar facing burpee 12 front rack lunges (135/95)(95/65) 200 meter run/row/ski/(12/10) cal bike -rest 2 min after each round- Goal is consistency! Earn your rest. PureFit WOD 4 rounds: 8 burpee or up-downs over the DB/KB 12 DB/KB fron... Continue Reading

CFCody WOD 2 Rounds: 20 Power Cleans (135/95)(95/65) 25 Push ups 20 Front Squats (135/95)(95/65) 25 Pull ups 20 Push Jerks (135/95)(95/65) 25 Wall Ball (20/14) Goal= sub 20 min PureFit WOD 2 Rounds: 20 DB Power Cleans 15 Push ups 20 DB Front Squ... Continue Reading

Active Recovery Day! Open Gym @ 5:30AM & 5:30PM Optional WOD on the 3 min x 7: 15 Goblet squats (70/55) 12 DB alt. snatch (70/55) 15/12 cal row/ski/bike/200 meter run

CFCody WOD 100 DB Box Step over * *EMOM perform 3 DB/KB clean & jerks (35/25). Take clean & jerks from the floor. The goal is to use 2 DB/KB. If using 1, perform 2 clean & jerks on each side EMOM. Goal = Sub 15 min *Use a Box height that allow... Continue Reading

CFCody WOD 10 min AMRAP: 10 Cal row/ski/bike/200 m run 10 KBS (70/55)(55/35) 10 Push Press (95/65) rest 3 min 10 min AMRAP: 10 Cal row/ski/bike/200 m run 10 Deadlifts (225/155)(205/105) 10 Toes 2 Bar/weighted sit up/med ball sit up PureFit WOD 8 min AMRAP... Continue Reading