WOD EMOM x 24 MINUTES* MIN 1 – Row for Cals MIN 2 – Up-Down Box Jump (24/20) MIN 3 – KB Farmer Carry 15m (As heavy as possible) MIN 4 – Sit-Ups (GHD Optional) *:45 work / :15 rest for all movements OPTIONAL FINISHER “RUMP PUM... Continue Reading

CFCody Team WOD teams of 2: BUY IN: 4 (each) army drag with sliders relay then 2000m row/run/ski -80 DB/KB snatch (55/35)(35/25) 1000 m row/run/ski -80 toes 2 bar/ toes 2 rings/ med ball sit ups 500 m row/run/ski *every 250m switch with teammate on Row/ru... Continue Reading

CFCody WOD Extended warm-up On a 10min running clock… Build to a “heavy” Single Squat clean & Jerks *build to something slightly heavier than workout weight. WOD ”California Love” For time 30 Squat clean & jerks (155/105)(115/75) *At... Continue Reading

CFCody WOD Strength/Skill Extended warm-up EMOM x 6min Min 1: 5-7 seated DB/KB strict press (moderate-light) Min 2: 100m jog WOD For time 21-15-9-6 *DB Box Step-overs (50/35)(35/25)-box(24/20) 15-12-9 Handstand Push ups -200 m run after each set * can use... Continue Reading

Open gym & Mobility @ 5:30am & Open gym @ 5:30pm *REMINDER– PureFit class will move back to 9:30am starting Monday Aug 26 Amazing Race– Saturday Aug 24! Sign-up at the gym. Teams will be put together by the 21st.