CFCody WOD Extended warm-up build to workout weight for deadlift WOD 5 Rounds for Max Reps: 1:00 – Max Deadlift (275/185)(185/125) 1:00 – Max calories Bike/Ski/Row 1:00 – Max ring dips -use a weight for deadlifts that allows for 10 chall... Continue Reading

Happy Easter! Teams of 3: Murph *Break up run and reps however you choose MWOD First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Turn hea... Continue Reading

CFC Every 5 min. x 5 sets 200m run/row/ski 20 Box Jumps 15 2 Hand DB Push-Press (35/25) 5/5 Single Arm Ring Rows PureFit Every 5 min. x 5 sets 100m run/row/ski 10 Box Jumps 10 2 Hand DB Push-Press (35/25) 10 Ring Rows MWOD Posterior shoulder capsule mobi... Continue Reading

CFC 4 Sets 200m Run 20 2 Hand DB lunges (35/25)(25/15) 200m Run 20 Ball Slams PureFit 4 Sets 100m Run 10 lunges 100m Run 10 Ball Slams MWOD Couch Quad Activation – this will activate hip flexors and quads for improved lunge position, running or rowi... Continue Reading

Rest Day Open Gym 5:30am and 5:30 pm