CFCody WOD Strength/Skill8min clockBuild to a Heavy Complex1 Clean grip deadlift1 clean pull1 Hang power clean1 Power clean 10min AMRAP:20 alternating Pistols10 Power cleans (125/185)(95/135)(55/75) PureFit WOD 15min AMRAP:10 reverse lunges (right leg)10 ... Continue Reading

CFCody Team WOD Teams of 2:20 Synchronized Burpees20 Devils Press (25/35)20 Synchronized Burpees20 Wall Walks20 Synchronized Burpees20 Bar Muscle ups -complete burpees together, divide everything else however.  Muscle up progressionJumping MUBanded MUChe... Continue Reading

CFCody WOD For Time:50 hang Power Snatch (65/95)50 Push Press50 SDHP50 Front Squats PureFit WOD 5 Rounds:10 KBS10 Push Press10 KB SDHP10 Dbl DB Front Squats

CFCody WOD Strength – Power cleans3-3-3-3-3-Build each set as form allows-Complete a lift every 2min-3 quick singles. “Grace”30 clean & Jerks -This is a GLORY BOARD workout. Make sure to record your time! Good Luck. PureFit WOD 15min... Continue Reading

Active Recovery Day Open Gym5:15am-6:16am5:30pm-6:30pm Optional WOD For time: 2000m Row/Ski/Bike (200/240) Finisher3 sets:1min Plank hold25 KB Russian Twist8-12 Strict Pull ups