WODAMRAP 12:5 alternating single-DB lunges (35/50 lb)3 lateral burpees over the DB1 rope climb (15/15 ft)/(3 pull-ups or 2 devil’s press)– Hold the dumbbell any way.Post-workout accessoryAccumulate:200-m bottom-up KB carry– Switch arms as needed... Continue Reading

CFCody Team WOD 3 Rounds:30 Squat Cleans (65/95)30 Pull ups800m Run-run together-divide reps however, one person working at a time. 

CFCody WOD Happy 60th Birthday Linda! Everyones biggest cheerleader and one of CFCody’s OG’s!!  We all get to celebrate Linda’s BIG day together! “Linda T.” For Time:60 Calories60 Hang Power Cleans (85/115)(65/95)60 Step Bac... Continue Reading

CFCody WOD Habits Challenge participants – Get on the InBody BEFORE you workout! HABITS Challenge WOD16min clock800m Run/Row/Ski/Bike (40/48) -rest 2 min- AMRAP with remaining time:40 Wall Balls (14/20)30 Burpees20 Box Jumps (20/24)10 clean & Je... Continue Reading

Active Recovery Day 5:15-6:15am5:30-6:30pm Optional WOD 7 sets:2 Push Press1 Push Jerk-add weight as mechanics allow then 8-10 sets:200/250m Row-rest 1min-