CFCody WOD 20 Rounds for time:3 Pull ups6 Push ups9 Air Squats PureFit WOD 15 Rounds for Time:3 pull ups/ring rows6 push ups9 air squats

CFCody WOD Pre WOD skill work5min EMOM:20 Double Under practice-Triple under practice for experienced jumpers For time:30 Box Jumps (24/30)1600m Run/Row/Ski/Bike (70/84)10 Rope Climbs Rope climb progressionHalf distance2 Devils press = 1 climb2 stand to l... Continue Reading

Active Recovery Day! Open Gym 5:15am – 6:15am & 5:30pm – 6:30pm Optional WOD For Time:30:00 Bike/Row/Ski-every 20 calories perform 2 Power Snatch-moderate to heavy load, choose your own weight

CFCody WOD StrengthDeadlift5-5-5-5-5-Lift every 2min- 12 min AMRAP:100m Single DB suitcase Carry (50/70)7 Single DB Push Jerk (right arm)7 Single DB Push Jerk (left arm) PureFit WOD StrengthKB Deadlifts5-5-5-5-5-Build in weight as you can 12 min AMRAP:100... Continue Reading

CFCody WOD 21-18-15-12-9Knees 2 ElbowsFront Squat (75/115) Post WODAccumulate a 2minSupport hold on the rings PureFit WOD 21-18-15-12-9Med ball sit upsGoblet SquatCalories