CFCody WOD Strength/Skill 3-3-3-3-3 Push Jerk *Start Moderate and build to a heavy, but doable, set of 3 WOD 15-12-9 Deadlifts (275/185)(225/155) 12-12-12 Calorie bike/row/ski/200 meter sprint immediately into… 6-9-12 DB/KB Push Jerk (50/35)(35/25) ... Continue Reading

CFCody WOD For Time: 25 calorie Row/Ski/Bike/400 meter run 20 Wall Balls (20/14) 20 Box Jumps (24/20) 25 Calorie Row/Ski/Bike/400 meter run 30 Wall Balls 30 Box Jumps 25 Calorie Row/Ski/Bike/400 meter run 50 Wall Balls 50 Box Jumps 25 Calorie Row/ski/Bike... Continue Reading

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

CFCody WOD Strength/Skill 5-5-3-3-1-1 Back Squats -rest 2 min b/t sets- *Week 8 and final of squat cycle. Deload week and Back off week. These should not be Max’s. loads that you can hit. 5-5 moderate 3-3 moderate-heavy 1-1 moderate-heavy WOD 1000 m... Continue Reading

CFCody WOD “The Chief 5 Sets of: 3 min AMRAP: 3 Power Cleans (135/95)(95/65) 6 push ups 9 Air Squats -rest 1 min b/t sets- PureFit WOD DB/KB “Chief 4 sets of: 3 min AMRAP: 3 DB/KB Power Cleans* 6 Push ups 9 Air Squats *hold a DB/KB in each han... Continue Reading