Mobility/open gym 5:30 am open gym 5:30 pm

Strength/Skill EXTENDED WARM-UP FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down portion. Workout 3 SETS 35/25 Cal Bike/row/ski 40 Alt. Hang DB Snatch (50/35)|(35/20) -Rest 2:00 b/t Sets- PureFit Warmup:Â... Continue Reading

Remember those who served.  Freedom comes with a price.   -VETERANS DAY 11/11/19- Strength/Skill ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Workout HERO WORKOUT... Continue Reading

CFCody Team WOD Teams of 2: 12 Rounds for time 5 Power Snatch (115/75)(75/55) 7 Box Jumps 9/7 Calorie Bike/Row/Ski 20 Double Unders/single unders (no more than :45 sec) then….finish with 100 Burpees – one person working at a time *1 teammate w... Continue Reading

CFCody WOD Open WOD 20.5 For time, partitioned any way: 40 muscle-ups (ring) 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min. *Those participating in the OPEN or IN-HOUSE competition make sure to read scaling options as well as TI... Continue Reading