CFCody WOD Every 4 min x 5: 11 Box Jump overs (24/20) 9 Bar facing burpees 7 Front Squats (135/95) 5 Muscle ups/C2B pull ups/pull ups *If you are unable to complete all movement within the 4min time frame, treat this as an 20min AMRAP with the goal of 5 rounds in 20 min *goal= […]

Thanksgiving Day WOD: Happy Thanksgiving to Everyone For Time Appetizer: 1 mile run/1600m Then, 4 Rounds of: Salad Course 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 3 Rounds of: Main Course 7 Handstand Push-Ups 15 Kettlebell Swings (1.5/1 pood) 20 Box Jumps (24/20 in) Then: Dessert 50 Burpees

Reminder to keep signing up for classes. Thanksgiving Turkey WOD signups are open!! CFC For Time: 20 SDLHP 95/65 20 H. P. Cleans 95/65 Run 400m 15 SDLHP 15 H. P. Cleans Run 800m 10 SDLHP 10 H. P. Cleans Run 400m 5 SDLHP 5 H. P. Cleans Run 800m PureFit: For Time: 20 KB […]

CFC/ PureFit Tabata x 16 Min :20 work + :10 rest x 8 rds Max Calories Jumping Lunges Sit-Ups Push-Ups

CFCody WOD 3 Weeks have come and gone! We know how hard you all have worked and are excited to see the results. Those participating in the challenge make sure to get on the INBODY machine and re-test the Test WOD. Nutrition Challenge Test WOD 15 min AMRAP: 50 Wall Ball (14/20) 40 Burpees 30 […]