CFCody WOD Strength/Skill Overhead Squat 5-5-5-5 Conditioning EMOM x 14 min: 7 OHS or Front Squats (75/55) (45/35) 7 C2B pull ups/chin over the bar pull ups *Perform both movements in the same min, scale reps as needed to complete within the min. PureFit ... Continue Reading

CFCody WOD 6 sets: 2 min ON / 2 min OFF 6 Power Snatch (165/105)((115/75) Max calorie row/bike or slam balls with remainder of 2 min *to allow for enough rowers/bikes & slam balls, partner up and 1 person work while the other rests. Midline ADD ON: 1-... Continue Reading

Teams of 2-3 100 Burpee Pull-ups (Bar 4 inches above hands) 100 Clean and Jerks (135/95)(95/65) Mobility WOD suggestions – Thoracic Spine Lacrosse Ball Smash – Lie on your back with lacrosse ball on high trapezius(next to spine where neck and... Continue Reading

AMRAP: 30min 10/8 Calorie Bike or Row 10/10 Single Arm Deadlift 10/10 Single Arm Push-Press 20 Deadbugs :30 Bar Hang 1:00 Push-up Plank PureFit: AMRAP: 20min 10/8 Calorie Bike or Row 10/10 Single Arm Deadlift 10/10 Single Arm Push-Press 20 Deadbugs :30 Ba... Continue Reading

WOD: 10 RDS 12 Russian KBS (70/30)(55/35) 7 Burpee Box Jump Overs 5 Pull-ups PureFit: 7 RDS 10 Russian KBS 8 Ring Rows 5 Burpees Mobility WOD: Pre-WOD –  Banded shoulder flexion – Place a medium to thick band on the pull up bar. Place the ... Continue Reading