CFCody WOD Fight Gone Bad3 Rounds:1 min @ each movement for MAX repsWall Balls (14/20)Sumo-deadlift high pulls (55/75)Box Jumps (20)Push press (55/75)Row for calories-Rest 1 min between rounds- PureFit WOD Fight Gone Bad3 Rounds:1 min @ each movement for ... Continue Reading

Active Recovery Day Open Gym: 5:15am – 6:15am & 5:30pm – 6:30pm Optional WOD 100-80-60-40-20Double Unders/single unders-Complete 20 T2B/K2E/weighted sit ups after each set ex: 100 Double Unders + 20 T2B, 80 Double unders + 20 T2B, …... Continue Reading

CFCody WOD Strength (15min tops)Back Squat5-5-5-5-5-complete a lift every 2-3min 8-10 Rounds:3 Muscle ups (bar or ring)4 TALL Box Jumps (24/30) Muscle up progressionC2B pull upsStrict pull upsJumping bar/ring MU PureFit WOD 5 rounds:5 Pull ups/ring rows10... Continue Reading

CFCody WOD 3 rounds:400m Run/Row/Ski/Bike (20/24)21 Med Ball Squat Cleans (14/20)12 Power Cleans (105/155) Post WOD2 Sets:400m Run-rest 3min b/w sets PureFit WOD 3 Rounds:200m Run/Row/Ski/Bike (20)12 Med Ball front squats400m Run/Row/Ski/Bike (10)12 Med B... Continue Reading

Partner WODAMRAP 20:5 strict toes-to-bars (leg raises to a target)10 double-DB front squats (35/50 lb)(20/35 lb)10/6-cal Echo bike– 1 person does a round, then the next person does a round.– After each partner completes a round, add 1 calorie to the b... Continue Reading