CFCody WOD Strength – Back Squat10-10-7-7-4-4-1-1 7 x 1:00 sets:20 Walking LungesMax reps of DB front Squats (50s/35s)(35s/25s)-rest 1 min- PureFit WOD Strength – Tempo squats (2-1-1)10-8-6-4-2-1-down 2 counts, hold 1, up 1 3 Rounds:10 Goblet Squats:20 sec OH plate hold10 step back lunges:20 sec Hollow hold or plank hold

CFCody WOD 21-18-15-12-9-6-3Calories-Complete 2 KB/DB Turkish Get ups, each arm, after each set.  PureFit WOD 21-18-15-12-9Caloriesweighted Sit ups-1 DB/KB Turkish get ups, each arm, after each set

CFCody WOD With a Partner complete800m Run/Row/Ski/Bike (48/40) 10 Rounds:10 Alternating single DB Hang Squat Cleans30 Double Unders/45 single unders 800m Run/Row/Ski/Bike *Run Together…Alternate full rounds of the 10 round couplet. PureFit WOD team of 2:600m Run/Row/Ski/Bike (36/30) 8-10 Rounds:10 Single DB or Med Ball Hang Squat Cleans45 Single unders 600m Run/Row/Ski/Bike *run/row/ski together, alternate […]

Closed – Happy New Year! This weeks Schedule Monday (Jan 1) CLOSED – Happy New Year Tuesday – Thursday (Jan 2-4th)5:15am – 6:15am – 8:30am – 9:30am – 4:30pm – 5:30pm Friday (Jan 5th)5:15am – 6:15am – 8:30am – 9:30am – 4:30-6pm (open gym) Saturday (Jan 6th)9am Team WOD

Team WODAMRAP 20 with a partner:23 box jump-overs (20/24 in)(16/20 in)(12/16 in)23 power snatches (65/95 lb)(55/75 lb)(35/45 lb)23 overhead squats (65/95 lb)(55/75 lb)(35/45 lb)23 knees-to-elbows23-calorie Air Bike