Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill (8min) Build to Deadlift weight for workout WOD On 10 min Running clock complete…. 40-30-20-10 Alternating DB Snatch (50/35)(35/25) Box Jump Over (24/20)(20/16) -if completed faster than 10 min, REST remainder of time- -if ... Continue Reading

CFCody WOD Strength/Skill 5 sets 3 Power Snatch *Start moderate and build to heavy WOD 4 Sets of: 5 Ring Muscle-ups* 25 Cal row/ski/bike/400 meter run 5 Ring Muscle-ups 25 cal row/ski/bike/400 meter run -rest 1 min b/t sets- *Ring Muscle-up substitute -5 ... Continue Reading

Teams of 2: 5 min: Max P. Snatch 5 min: Max Burpees 5 min: Max Box Jumps 5 min: Max Wall Balls *1 partner working at a time

CFC Strength x 10 min. Work to a heavy 3 rep DL (not a max 3 rep) WOD AMRAP x 10 200m Run 7 Burpee over the bar 3 DL (275/155)(205/115) PureFit AMRAP x 10 200m Run/Row/Ski 7 Burpee or Up-Downs 3 KB DL MWOD PreWOD: 10 eagles + 10 scorpions + 20 supermans +... Continue Reading