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

CFCody WOD STRENGTH 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor. WORKOUT AMRAP x 10 MINUTES 6 Push Jerk (155/105)|(115/75) 15/12 Cal Row/ski/ bik... Continue Reading

CFCody WOD FOR TIME* 400m Run/Row/ski – 20/16 cal bike 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 burpees/Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run *We... Continue Reading