Active Recovery Day Open gym – 5:15-6:15am & 5:30-6:30pm*make sure to check the Holiday Schedule posted on the website Optional WOD “Linda”10-9-8-7-6-5-4-3-2-11.5 x your Bodyweight Deadlift1 x your bodyweight Bench Press.75 x your bodyweight Squat Clean

CFCody WOD 12 Days of Christmas Day 7:2min MAX Bike Calories For Time:20 Overhead Squats (95/135)(65/95)(35/45)9 Muscle Ups (bar or ring)400m run/row/ski/bike (20/24) 15 Power Snatch (95/135)(65/95)(35/45)6 Muscle ups300m run/row/ski/bike (12/15) 10 Squat Snatch (95/135)(65/95)(35/45)3 Muscle ups200m Run/row/ski/bike (10/12) Muscle up SubsJumping bar or ringlesson reps2 pull ups + 2 ring/bar dips = 1 muscle […]

CFCody WOD 12 Days of Christmas Challenge Day 6:2 min MAX Burpees to a target-Up-downs will not be considered for prizes, must be full Burpees-Target must be 6″ above hands when they are lifted overhead 3 Rounds:200m Run/Row/Ski/Bike (10/12)20 Dbl DB Push Press (25s/35s)200m Run/Row/Ski/Bike10 Deadlifts (155/225)(125/185)(95/135) PureFit WOD 12 Days of Christmas Challenge Day […]

Partner WOD: break up however you want AMRAP 25:100-m farmers carry (35/50 lb)20 double-DB front-rack box step-ups (20/20 in)200-m run together

12 Days of Christmas Challenge Day 5:MAX Strict Pull ups ( 2 Attempts)-As soon as you come off the pull up rig your attempt is over.-Put your total on the board in order to WIN CFCody WOD 9 rounds for time:2 ring muscle-ups or 5 pull-ups + 5 ring dips15 wall-ball shots (14/20 lb) (9/10 […]