5 Rounds, On the 4:00: 30 Lunges with KB 35/25# 20/14 Calorie Row 10 Lateral box jump burpees 16″/12″ PureFit 4 Rounds For Time 30 sec. plank 10 Calorie Row/Bike 10 Burpees on the Box- Step Ups MWOD Pre-WOD:  Banded Hip Extension Lunge: Plac... Continue Reading

Team WOD:  EMOM x 30: Min 1: 10 cal Row/bike Min 2: 10 DB/KB push press (35/55) each hand Min 3: 10 power cleans (95/135) Min 4: 10 burpees Min 5: 10 KBS (55/75) Min 6: 10 ring dips *can work with a team of 3-6 or alone. Team starts at different movement... Continue Reading

CFCody WOD Build to a Heavy Complex 3-Position Power Clean + Split Jerk WOD 3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run Midline ADD-ON 1- 5 slow V-ups (Start in pike, Keep fingers attatched to legs as you lower them to hollow and back up... Continue Reading

CFCody WOD “Cindy” 5 pull ups 10 push ups 15 squats *As Many Rounds As Possible in 20 min! This is our Glory Board workout for the week! Make sure to record exactly how many rounds & reps you complete and any modifications. Good Luck! Pure... Continue Reading

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm *CF Gymnastics will be BACK next week (May 23)