CFCody WOD 7 Rounds: 7 Deadlifts (275/185)(225/155) 7 HSPU or seated press 21 Double Unders 7 KBS (70/55)(55/35) 7 burpee box jump overs (24/20) -25 min cap- PureFit WOD 4-5 Rounds: 7 KB Deadlifts 7 seated press 21 single unders 7 KBS 7 up down step ups -20 min cap- MWOD Pre-WOD:Banded hip flexion and hamstring primer […]

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm Nutrition Challenge This is the last week of our Nutrition Matters challenge.  The test WOD will be available to Re-test on both Monday, March 2 & Tuesday, March 3.  The Inbody will be at the gym on March 2-4th.  Those participating in […]

CFCody WOD STRENGTH 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor. WORKOUT AMRAP x 10 MINUTES 6 Push Jerk (155/105)|(115/75) 15/12 Cal Row/ski/ bike/200m run (Score is Rounds + Reps) PureFit […]

CFCody WOD FOR TIME* 400m Run/Row/ski – 20/16 cal bike 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 burpees/Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run *Weight Vest Optional   PureFit WOD FOR TIME 300m Run/Row/ski […]

Teams of 2: 3 rds for time 1000m Row 70 Wall-balls 50 Burpees 1 person working at a time