Active recovery day! Open gym & Mobility @ 5:30am & Open gym @ 5:30pm

Order by Midnight TONIGHT to get your local/fresh fruits, veggies and meat! Pick up your goods at the gym @ 5pm! CFCody WOD Strength/Skill EMOM X 10: min 1- 5-8 HSPU or handstand practice* min 2- moderate pace row or bike * advanced athletes should practi... Continue Reading

CFCody WOD 3 AMRAPS- 5 min AMRAP: max wall balls -rest 2 min- 5 min AMRAP Max cal row/ski/bike -rest 2 min- 5 min AMRAP Max power snatch (135/95)(95/65) Posterior Auxiliary Work 3 sets-NOT for time 10 Romanian deadlifts* 40 Glute Bridges** *slow descent,... Continue Reading

Teams of 3- One person working at a time For Time (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Snatch (95/65) 30 Toes to Bar 30 Thrusters (95/65) 150/100 Calories MWOD Pre-WOD: Thigh Adductor stretch – This will allow you t... Continue Reading

AMRAP 15: 15 Hang Power Cleans (95/65) 60 Double Unders 15 Overhead Squats (95/65) 400m Run or 400m Row/Ski PureFit: AMRAP 15: 15 DB Hang Power Cleans 60 Single Unders 15 Goblet Squats 200m Row/Ski or 200m Run MWOD Pre-WOD: Posterior shoulder capsu... Continue Reading