CFCody WOD 5 Rounds:200m run/Row/Ski/Bike (10/12)6 Clean & Jerks (105/155)(95/135)(65/95) Finisher3 sets8 single leg DL/leg-use moderate load PureFit WOD 4-5 rounds:200m Run/Row/Ski/Bike (10)7 Dbl DB deadlifts7 Dbl DB hang clean7 Dbl DB push press

CFCody WOD 50 Double Unders/75 single unders50 Burpees50 Double Unders40/50 Calories50 Double Unders50 Toes 2 rings50 Double Unders50 Russian KBS (35/55)50 Double Unders PureFit WOD 40 single unders30 Up downs40 Double Unders30 Calories40 Double Unders30 ... Continue Reading

Active Recovery Day Open Gym 5:15am-6:15am & 5:30pm-6:30pm Optional WOD 10 sets for Load2 Front Squats-lift every 3 min

CFCody WOD 5 Rounds:12/15 Calories10 Box Jumps (24/30)3 Rope Climbs Rope Climb subsHalf the distance2 stand to lay to stand = 1 climb2 devils press = 1 climb Finisher3 Rounds::30sec Russian twists:30sec Superman hold PureFit WOD 5 Rounds:12 Calories10 DB ... Continue Reading

CFCody WOD On a 17min clock1600m Run/Row/Ski/Bike (80/96) in remaining time complete3 Rep MAX Shoulder PressorOn a 17min Clock1600m Run/Row/Ski/Bike in remaining time complete AMRAP of3 strict press (challenging weght)6 plank push ups12 Jumping lunges -Ch... Continue Reading