CFCody WOD On the 1st day till Christmas CFCody gave to me2 min Max cal Bike 10min AMRAP:4 Squat Cleans (125/185)12 pull ups straight into… 10min to establish1 heavy Squat Clean PureFit WOD 16min AMRAP:8 DB squat cleans50ft shuttle run10 ring rows/p... Continue Reading

CFCody WOD On the 2nd day till Christmas CFCody gave to meMax Toes 2 Bar (2 attempts) For Time:400m Run/Row/Ski/Bike (20/24)30 Lateral Burpees over the bar20 Clean & Jerks (80/115) PureFit WOD 14 min AMRAP:200m Run/Row/Ski/Bike (10)10 Up downs/Burpees... Continue Reading

Active Recovery Day Open Gym 5:15am -6:15am & 5:30pm-6:30pm Optional WOD 3:00 Max Calorie Row3:00 Max Distance Handstand Walk3:00 Max Calorie Bike -rest 3:00- 3:00 Max Calorie Bike3:00 Max Distance HS walk3:00 Max Calorie Row HS walk ProgressionShould... Continue Reading

CFCody WOD On the 3rd day till Christmas CFCody gave to meMax Wall Sit Strength/Skill3 sets:6 Overhead Squats-Build each set. Build heavier than workout weight. For Time:500m Row/Ski/Bike (20/24)/400m Run30 Toes to Bar/knee raises/weighted sit ups30 Overh... Continue Reading

CFCody WOD On the 4th day till Christmas CFCody gave to me2 min Max Sit ups 1 rep on the minute Min 0-5: Snatch High PullsMin 6-10: Hang Power SnatchMin 11-20: Power Snatch -Building in weight as form allows PureFit WOD On the minute Min 0-5: 2 Shuttles +... Continue Reading