“Hotshot 19” 6 Rounds 30 Air Squat 19 Power Clean (135/95) 7 Strict Pull-Ups Run 400 meters *This can be done individually or in partners, split the reps as you want, one person working at a time.  

Happy 66th Birthday John Fabrizio!!  Bionic Man! Cowboy!!  Superman!!!  Your humor, hard work, and relentless attitude is an inspiration to us!!! We wish you a special day!! “Fabrizio” 6 Rounds: 11 Deadlifts (255/155) 11 Box Jumps (24/20) 11 KB/DB Snatch (55/35) 11 Air Squats 11 Toes 2 Bar/K2E/weighted situps 11 Pushups PUREFIT 4-6 Rounds: 11 […]

The Station and Cody Coffee Roasters are featuring another Crossfit Cody smoothie.  The first time around was such a hit and oh-so-yummy!!  Go try the Metcon 2.0! ~366 cals.  11.4 g fat.  41.8 carbs.  28.7 protein   STRENGTH: 10 Min 3×3 Squat Snatch at moderate/heavy weight WOD: 30 Squat Snatch (115/75) 60 Wall Ball (20/14) […]

The Station and Cody Coffee Roasters are featuring another Crossfit Cody smoothie.  The first time around was such a hit and oh-so-yummy!!  Go try the Metcon 2.0! ~366 cals.  11.4 g fat.  41.8 carbs.  28.7 protein Active Rest Day:  Get outside and enjoy this summer day!! Open Gym:  5:30 am & 5:30 pm

WOD AMRAP 5 min 15/13 Cals or 200 M 10 Box Jump Over (24/20) AMRAP 5 min 15/13 Cals or 200 M 7 Bar Muscle Up/ 14 pullups AMRAP 5 min 15/13 Cals or 200M 7 Strict HSPU/7 dips *no rest between AMRAPS:) PUREFIT AMRAP 5 min 10 Cals or 150M 10 Box Step UPs […]