CFCody WOD 4 Rounds: 10 Deadlifts (225/155)(185/125) 400 meter run/row/ski/bike (25/20) cals 20 wall ball (20/15) Goal: 14 min PureFit WOD 3-4 Rounds: 10 KB Deadlifts 15 Up Downs/Burpees 20 wall ball

CFCody WOD 10 Front Squats (205/135)(155/105) 100 Double Unders/200 single unders 8 Front Squats 80 Double Unders/160 single unders 6 Front Squats 60 Double Unders/120 single unders 4 Front Squats 40 Double Unders/80 single unders 2 Front Squats 20 Double Unders/40 single unders Goal: 12 min PureFit WOD 4 rounds: 8 DB Front Squats 10 […]

Active Recovery Day! Open Gym @ 5:30 am & 5:30PM Optional WOD 3 Rounds: 500 meter row 21 ring dips Create Positive HABITS Challenge meeting tonight @ 5pm We will be discussing all the new details! Please plan to attend if you are wanting to participate.

CFCody WOD Tabata – 20 sec ON 10 sec OFF Box Jumps (30/24)(24/20) – 4 min (8 rds) -1 min rest- Handstand Push ups/Push ups- 4 min (8 rds) -1 min rest- Calories – 4 min (8 rds) PureFit WOD Tabata – 20 sec ON 10 sec OFF Box Jumps/step ups  – 4 min (8 rds) […]

CFCody WOD 15 min AMRAP: 3 Power Cleans (215/135)(185/105) 9 T2B/weighted sit ups 100 m run/row/ski/(8/6) bike cals Goal: 7+ rounds PureFit WOD 15 min AMRAP: 3 DB Power Cleans 9 knee raises/weighted sit up 100 m run/row/ski/8 Cal bike   Positive HABITS Challenge meeting this Wednesday, Jan 13th, @ 5pm. See you then!