WOD: Run 600 meters 20 Front Squat (135/95) 10 Bar Facing Burpee Run 400 meters 15 Front Squat (185/135) 15 Bar Facing Burpee Run 200 meters 10 Front Squat (225/155) 20 Bar Facing Burpee Goal:  Sub 17 Min PUREFIT Run 600 meters 20 Goblet Squat 10 Burpees... Continue Reading

CFCody Team WOD For Time: 200/180 Calorie Bike/Row/Ski then 10 Rounds: 30 Wall Ball (20/14) 60 Double Under *one person working at a time. divide reps however.

CFCody WOD

CFCody WOD “Randy on the Run” 75 Power Snatch (75/55)(45/35) *Every 15 reps stop and complete a 200 meter run. *Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers ... Continue Reading

Active Recovery Day! Open Gym @ 5:30AM & 5:30PM Optional WOD every 7 min x 3 rounds: 20 meter shuttle 40 meter shuttle 60 meter shuttle 80 meter shuttle 100 meter shuttle -Complete all distances within the 7 min time frame, Whatever time you have left... Continue Reading