CFCody WOD Strength/Skill – Extended warm-up 10 min running clock Build to workout load & refine technique Conditioning Every :30 sec for 20 min 1 Power Clean & Jerk (255/155)(155/105) *Beginners should scale weight to a moderate load and pe... Continue Reading

CFCody WOD Strength/Skill on a 15 min clock Build to a 1RM Front Squat *Record today’s 1RM for the upcoming strength cycle. Conditioning 15 min AMRAP: 1 strict Pull up 2 Russian KB Swing (70/55)(55/35) 3 Burpees/up-downs *every round add 1 strict pu... Continue Reading

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill 12 min running clock Build to a 1RM Push Press -We are starting a strength cycle with Push Press & Front squat.  Record today’s 1RM for future building Conditioning Every 2 min x 2 sets: 35 Double Unders/70 single unde... Continue Reading

CFCody WOD 5 Rounds for Time: 25/22 Calorie Row/Bike/Ski 15 Burpees to plate 7 Bar Muscle ups/Chest 2 Bar Pull ups/chin over bar pull ups PureFit WOD 3-4 Rounds for time: 20 calorie row/bike/ski 12 up downs/burpees 6 Ring rows/pull ups MWOD Lateral Chest ... Continue Reading