CFCody WOD For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) *Stagger heats every 5 min to allow for enough rowers *Log your 1000 meter Row Time PureFit WOD For Time: 500 meter row ... Continue Reading

CFCody WOD & PureFit WOD 5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute Calorie Bike/row/10 meter shuttles 1 Minute Rest   Mobility WOD: Pre-WOD –Banded Hip Extension Lunge: Place band at knee height around ba... Continue Reading

Active Recovery Day! Open gym & mobility 5:30am & Open Gym & CF Gymnastics 5:30pm

CFCody WOD 30/21 Calorie Row/Bike/400 meter run 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 30/21 Calorie Bike/row/400 meter run 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 15/10 Calorie Row/bike/200 meter r... Continue Reading

Happy Labor Day! No Regular Classes today Open Gym Only 7-8am & 5:30-6:30pm Optional WOD AMRAP 13: 60 Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20) *Goal is to get to the Burpee Box Jumps, so pick a weigh... Continue Reading