WOD AMRAP x 20 MINUTES 15/12 Cal Bike/row/ski 15 DB Bench Press (50/35)|(35/20)* 3 Wall Walks *For the DB Bench, athletes can use flat bench or rest upper back on medball. PUREFIT AMRAP x 16 10 Cal Bike/Row/Ski 10 Seated DB Press 10 Banded Good Mornings :... Continue Reading

Mobility & Open gym 5:30 am Open gym 5:30 pm

STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 1-Rep Deadlift 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m PureFit 4 Rounds For Time: 15 Pull-ups or Ring Rows 15 Deadlift 400m Run/Row/Ski MOBILITY Pre MOB:  :20... Continue Reading

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