CFCody WOD Strength/Skill Snatch EMOM x 12: min 1-4 : 5 Hang Power Snatch min 5-8: 3 Hang Power Snatch min 9-12: 1 Hang Power Snatch *Add weight every 4 min Conditioning 15 min AMRAP: 20 Wall Ball 15 box jumps (24/20) 10/8 Cal bike/row PureFit WOD 15 min ... Continue Reading

CFCody WOD For Time: 21-15-9 Deadlifts (225/155)(185/125) Pull ups -No Rest- 15-12-9 Bar Muscle ups/t2b/HSPU/Push ups Wt front rack walking lunges (55/35)(35/20) *wt in each hand for lunges *Choose a gymnastic movement you can stay consist with **scale re... Continue Reading

Active Recovery Day! Open Gym & Mobility 5:30am & Open Gym 5:30pm

CFCody WOD Strength/Skill Split Jerk 5-4-3-3-3 *Goal of this session is to get comfortable in proper split landing position/recovery. Conditioning 7 Rounds: 40 Double unders/80 single unders 10 shoulder to Overhead (115/85)(95/65) PureFit WOD Strength/ski... Continue Reading

CFCody WOD Strength/Skill *Use this as an extended warm-up 3 set: 1 Power Clean 1 Front Squat 1 Hang Squat Clean *light loading to start. build to workout weight by the 3rd set. Conditioning 3 sets ON THE 6 min: 400 meter run 12 burpee’s over the ba... Continue Reading