CFCody WOD Friday Night Lights TONIGHT! Doors open @ 4:30pm, First Heat at 5pm. See you tonight!! Open WOD 26.1 For Time20 Wall Ball (14/20)18 Box Jump overs (20/24)30 Wall Balls18 Box Jump Overs40 Wall Balls 18 Box step overs with med ball66 Wall Balls18 Box Step overs with med ball40 Wall Balls18 Box jump overs30 […]

CFCody WOD Every 4min x 5:400m Run/row/SKi/Bike (20/24)2 Rope Climbs (advanced legless)-rest the remaining of the time- Rope Climb progressionshorten distance2 lay to stand = 1 climb2 devils press = 1 climb2 pull ups + 2 K2E = 1 climb PureFit WOD Every 4min x 4:400m Run/Row/Ski/Bike (20)10 KBS10 hanging knee raises or weighted sit […]

Active Recovery Day Open Gym 5-6am & 5:30-6:30pm Optional WOD 3 Rounds:100 Double Unders25 Burpees to Target15 K2E Finisher10 Turkish Get ups

CFCody WOD 3 Rounds:300m Run/Row/Ski/Bike (30/36):30sec rest200m Run/Row/Ski/Bike (20/24)1:00min Rest100m Run/Row/Ski/Bike (10/12)1:30min rest PureFit WOD 2-3 Rounds:300m Run/Row/Ski/Bike (30/36):30sec rest200m Run/Row/Ski/Bike (20/24)1:00min Rest100m Run/Row/Ski/Bike (10/12)1:30min rest  

CFCody WOD For Time:60/75 Calories/600m run21 Back Squats (125/185)(95/135)60/75 Calories/600m run15 Back Squats60/75 Calories/600m run9 Back Squats Finisher75 GHD Hip Extensions or Supermans PureFit WOD For Time:600m Row/Ski/run/Bike (60)21 Dbl DB Squats600m Row/Ski/run/Bike (60)15 Dbl DB squats600m Row/Ski/run/Bike (60)9 Dbl DB squats Finisher50 Supermans