CFCody WOD 9-12-15-18-21KB reverse Lunges (55/70)(35/55)(25/35)C2B pull ups/pull ups/ring rowsBurpee Box Jumps (20/24)(16/20) PureFit WOD 6-9-12-15-18KB reverse Lunges pull ups/ring rowsBurpee Box step ups

CFCody WOD “Partner Alexander”5 Rounds with a partner:31 Back Squats (95/135)(75/115)(35/45)12 Power Cleans -Take bar from floor for back squats.  If that gets challenging sub to Front Squats.-1 person working at a time, divide reps however.�... Continue Reading

Active Recovery Day! Open Gym: 5:30am – 6:30am & 5:30pm – 6:30pm Optional WOD Strength/Skill3 sets:7 Push Press-Build to workout weight or slightly heavier. WOD15-12-9Push Press-Goal is unbroken for each set-Barbell load should increase wi... Continue Reading

CFCody WOD 6 sets:On a 1:30 min clock:45sec Max Calories:15sec transition:30sec Toes to Bar/Knee Raises/weighted sit ups/GHD-rest 1:30- *If need to make space for equipment, partner up and 1 goes while the other rests.  PureFit WOD 6 sets:On a 1:30 min c... Continue Reading

CFCody WOD Strength/Skill work3 sets:3 Overhead Squats 3-5 Ring dips and/or progressions-use this to work up to or slightly higher than WO weight for OHS-Practice mechanics of Ring dip and find WO option WOD10min AMRAP:6 OHS (105/155)(75/115)(35/45)9 Str... Continue Reading