CFCody WOD Every 3 min x 3: 10 DB/KB Lungesters (35/25)(25/20) 12/10 cal bike/row/ski or 200 meter run rest 2 min Every 3 min x 3: 15 KBS (70/55)(55/35) – Heavy 12/10 cal bike/row/ski or 200 meter run Lungesters = R leg lunge + L leg lunge + thruster -can use 1 or 2 DB/KB […]

*We will not have class today at CFC.  The WOD is the Soroptimist 5 or 10k Run.  See you there.  

*We will not have class this Saturday at CFC.  The WOD is the Soroptimist 5 or 10k Run.  There is sign-up information at the gym. CFC 1000m 30 Push-Ups 800m 20 Push-ups 400m 10 Push-Ups 200m 5 Push-ups PureFit 800m 20 Push-Ups 400m 15 Push-ups 200m 10 Push-Ups 100m 5 Push-Ups  

*We will not have class this Saturday at CFC.  The WOD is the Soroptimist 5 or 10k Run.  There is sign-up information at the gym. CFC EMOM x 21min 15 Air Squats 35 DU’s 70 Singles or 15/12 cals 45 second Plank Hold PureFit EMOM x 15 or 18min 10 Air Squats 25 Singles Unders or 10/8 cals :30 […]

*We will not have class this Saturday at CFC.  The WOD is the Soroptimist 5 or 10k Run.  There is sign-up information at the gym. WOD or Rest Day Open Gym 5:30am and 5:30pm Fran 21-15-9 Thrusters (95/65) Pull-Ups