CFCody WOD Workout EMOM x 16 MINUTES MIN 1 – 16/13 Cal Bike/row/ski* MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)* *Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. PureFit WOD 3 ro... Continue Reading

CFCody WOD Strength/Skill 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout FOR T... Continue Reading

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm Christmas Party Saturday December 21st @ 6:30pm CFCody will provide the main course Pot Luck items 5:15am – Appetizers 6:15am – Sides 8:30 & PureFit – Dess... Continue Reading

CFCody WOD Strength/Skill 5-3-1 Push Press *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout DOUBLE... Continue Reading

CFCody WOD Workout FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row OPTIONAL FINISHER 2 SETS :30 H... Continue Reading