CFCody WOD 3-4 rounds: 12 Calories 8 Front Squats (185/125)(135/95) -60 sec rest- 2 min rest 3-4 rounds: 12 Calories 8 SDHP (135/95)(95/65) -60 sec rest- *Goal is consistency.  If your intensity drops on round 3 do not do round 4. PureFit WOD 3-4 rounds: 12 Calories 8 DB Front Squats -60 sec rest- 2 […]

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD 24 min AMRAP: 24/20 calories 12 Deadlifts (225/155) 12 HSPU 24 Double Unders

CFCody WOD 10 Rounds: 5 Push Jerks (165/115)(135/95) 5 Box Jump Overs (30/24) 8 Calories/ 100 meter run *Jerks should be heavy but completed in 1 set. Gaol: keep each round the same time PureFit WOD 8 Rounds: 5 DB Push Jerks 5 Box jumps/step ups 8 Calories/ 100 meter run Gaol: keep each round the […]

CFCody WOD 5 Rounds for Max Reps: -1 min @ each exercise- DB Snatch (50/35) Burpee DB Goblet Squat (50/35) Bar Muscle up/C2B pull up/Strict pull up/kip pull up -1 min Rest- PureFit WOD 4-5 Rounds for Max Reps: -1 min @ each exercise- DB Snatch Burpee/up down DB Goblet Squat Strict pull up/kip pull […]

No Saturday morning WOD. Amazing Race at 4:30 @ CFC. Potluck to follow around 6:30. Please bring appetizer/side/salad to share.  Main course, drinks, and dessert (The Box-food truck) will be provided.