CFCody WOD 3 sets of 4 min AMRAP: 100 Meter run/row/ski 12 alternating DB snatch 12 DB goblet squat -rest 1 min b/t sets- or “Nutrition Challenge WOD” 14 min AMRAP: 400 meter run/row/ski 2 rounds of: 5 toes 2 bar/Knee raises/med ball sit ups 1... Continue Reading

Summer Nutrition Challenge starts TODAY! This is a Partner Challenge. Your partner DOES NOT need to be a CFCody member, However they MUST complete both the pre & post Nutrition Challenge WOD and the InBody test. The InBody machine will be at the gym M... Continue Reading

WOD – team or individual (will explain team option at gym) TABATA! 8 Sets, :20 Work / :10 Off Tabata 1 – Bike Tabata 2 – Hand stand OR plank (straight arms) hold Tabata 3 – Row Tabata 4 – Wall sit hold Tabata 5 – Ski Er... Continue Reading

STRENGTH/SKILL 3-3-3-3-3 Push Jerk* *Bar is taken from the Ground. Building each set. Start light to moderate and end slightly above workout weight. WOD FOR TIME 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row/bike/ski After Every Set 15:00 Hard C... Continue Reading

WOD FOR TIME 180 Double Unders 60 KB Swing (53/35)|(35/26) 40 Box Jump Over (24/20) 20 Muscle Up (bar or ring) OR TTB 40 Box Jump Over 60 KB Swing (53/35)|(35/26) 180 Double Unders 25:00 Hard Cap PUREFIT For Time: 90 Single Jump Rope 30 KBS 20 Step Ups 15... Continue Reading