Open Gym & Mobility 5:30am & Open Gym 5:30pm

CFCody WOD EMOM x 16 min: min 1 – Max Cal bike/row/ski min 2 – 12 slam balls + 4 burpees min 3 – 12 KBS + 4 burpees min 4 – Rest or re-test Fight Gone Bad 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pulls (75/... Continue Reading

Re-Test Nutrition WOD Nutrition Challenge WOD “Fight Gone Bad” 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pulls (75/55)(45/35) 1:00 Box Jump (20) 1:00 Push Press (75/55)(45/35) 1:00 Row for Calories -1:00 Rest- *Score =... Continue Reading

Workout PARTNER RECOVERY WORKOUT MODERATE PACE AMRAP x 15 MINUTES P1 – Bikes or Rows @ Consistent Effort P2 – 5 Strict Pull-ups + 10 Honest Push-ups + 15 Air Squats -2:00 Transition- AMRAP x 15 MINUTES P1 – Bike or Rows @ Consistent Effo... Continue Reading

STRENGTH 12:00 to build to moderate/heavy 3 rep power clean and jerk WOD “Grace” 30 clean and jerks for time (135/95)(95/65) PUREFIT 4 Rounds 4 Shuttles: overhead plate hold 12 Box Burpees :30 sec wall sit 12 KBS  MWOD Pre-WOD: Overhead Barb... Continue Reading