CFCody WOD Nutrition Test WOD (Re-test) 16 min Clock: Buy-in: 500 meter Row -2 min rest- then AMRAP in remaining time of: 10 Pull ups 20 DB snatch (55/35)(3525) 30 Burpee/Up downs 40 KBS (55/35)(35/25) 50 Wall Balls (20/14) 40 KBS 30 Burpees 20 DB snatc... Continue Reading

CFCody Team WOD Workout EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of “Bear Complex” *1 Rep of Bear Complex is… 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press **Goal... Continue Reading

CFCody WOD Workout EVERY 4:00 FOR 6 SETS 7 Up-Down/burpee Devil’s Press (35/20)|(20/15) 14 DB Front Squat (35/20)|(20/15) 16/13 Cal Bike/ row / ski -Rest Remainder of the Time- PureFit WOD EVERY 4:00 FOR 4 SETS 7 up downs 14 DB thrusters 16/13 Cal... Continue Reading

CFCody WOD 7 Rounds: 7 Deadlifts (275/185)(225/155) 7 HSPU or seated press 21 Double Unders 7 KBS (70/55)(55/35) 7 burpee box jump overs (24/20) -25 min cap- PureFit WOD 4-5 Rounds: 7 KB Deadlifts 7 seated press 21 single unders 7 KBS 7 up down step ups... Continue Reading

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm Nutrition Challenge This is the last week of our Nutrition Matters challenge.  The test WOD will be available to Re-test on both Monday, March 2 & Tuesday, March 3.  The ... Continue Reading