CFCody WOD 5 Sets for Load: 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead -rest as needed b/t sets- *start moderate & build to heavy Partner Finisher 4 sets EACH 24 air squats 12 burpees *Partner 1 completes a full round while partner 2 rests. ... Continue Reading

Parner WOD 8 rds Each- Congo Style: Partner 2 can not start until Partner 1 has completed the exercise in front of them. 3 Hang Cleans (205/135)(185/115) 5 Strict Pull-Ups 7 Burpees MWOD If time after the wod, work on this often neglected area: Elbow and... Continue Reading

Games WOD: 19:1 15 min AMRAP: 19 Wall Ball 19 Cal row WOD description & standards   MWOD Pre-WOD:Overhead lateral shoulder opener- place band over bar, doubling up on band. Externally rotate shoulder and keep palm facing the ceiling. Create tensi... Continue Reading

CFC: EMOM x 15 Min 1: 3 DL (Heavy) Min 2: 20 Wallball Min3:  200m Run/Row PureFit: EMOM x 15 Min 1: 3 DL Min 2: 15 Wallball Min3:  150m Run MWOD Pre-WOD: Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band ... Continue Reading

Active Rest Day! Open gyms at 5:30am and 5:30 pm