CFCody WOD StrengthEvery 2 min x 5:5 Push Press*Add weight as mechanics allow For time:800m Run/Row/Ski/Bike (40/48)42-30-18Russian KBS (53/70)21-15-9Goblet Squats (53/70)800m run/row/ski/bike PureFit WOD Strength4×5 DB Push press*add weight as mechanics allow For time:600m Run/Row/Ski/Bike (30)35-25-15Russian KBS 21-15-9Goblet Squats (53/70)600m run/row/ski/bike

CFCody WOD Strength/Skill Every 2 min x 5:5 Hang Power Cleans-Build in load, work up to workout weight For Time:15-12-9Hang Power CleanBar Facing burpees -use same load for all set-Unboken sets, if you drop you must start over set.-choose something challenging PureFit WOD For Time:21-15-9DB Hang Power Cleanup downs/burpees/slam ballsCalories

CFCody WOD Regular class schedule today…NOT a rest day! 10 x 2min:200/250 m Row/Ski/Bike (10/12)/Run (200m all)*rest the remainder of the 2min Finisher3 sets not for time:10 Body Saws10 barbell good mornings or GHD hip extensions10 ATY drill PureFit WOD 8 x 2min:150-200m Row/Ski/Bike (10/12)/Run (200m all)*rest the remainder of the 2min*Should have at least […]

CFCody WOD Glory Board WOD #6 “Karen”For Time:150 Wall Balls  Finisher2-3 sets8 V-ups:30-1:00 ring plank hold20 ab mat sit ups or GHD sit ups PureFit WOD “Karen”ish 4 Rounds:20 Wall Balls10 Ring Rows20 ab mat sit ups200m run/row/ski/bike (10)  

Closed – Happy Labor Day! Schedule the rest of the week:  Tuesday – Saturday Regular Class times, Wednesday NOT being a rest day!