CFCody WOD Strength – Strict Press-Build to a heavy Single Conditioning –20min AMRAP:400m Run/row/ski/bike (24/20)Max Unbroken Strict Press (60% of heavy single from strength)-choose a weight that allows for at least 10reps each round PureFit WOD Strength – DB strict PressBuild to a heavy single Conditioning16min AMRAP:400m Run/Row/Ski/Bike (24/20)Max Unbroken DB strict press -choose a […]

CFCody WOD Strength – Back Squat (15-20min)-Build to a heavy Single- Conditioning15min for Total Reps:5 min: Machine4 min: Air Squats3 min: Double Unders/Single Unders2 min: Toes to Bar/knee raises/weighted sit ups1 min: Burpees *to allow for enough machines, some people can start with 1 min Burpees and work up. Finishing on the machine. PureFit WOD […]

Active Recovery Day Open Gym – 5:30am & 5:30pm Optional WOD 5 Rounds:40/30 Calories3 Rope Climbs20 Dbl DB Deadlifts100 m Farmers Carry (50s/35s) -35min Time Cap-

CFCody WOD Strength – Strict Pull up (10min)3 Attempts at a MAX set Conditioning3 Rounds: 500m Row400m Run-rest 3 min- *If you do not run, choose 2 different machines. PureFit WOD 3 Rounds:400m Row300m Run-rest 2-3min- *If you do not run, choose 2 different machines.

New Programming Cycle: Starting Next week will will transition into a “Base cycle” for the next 13 weeks. The goal is to build a strong foundation(Base) of strength, technique, endurance, strict gymnastics, and skills. Be on the lookout for the areas of focus mentioned above each day/week. This week we test our 1RM or find […]