CFCody WOD 5 Rounds for Time: 25/22 Calorie Row/Bike/Ski 15 Burpees to plate 7 Bar Muscle ups/Chest 2 Bar Pull ups/chin over bar pull ups PureFit WOD 3-4 Rounds for time: 20 calorie row/bike/ski 12 up downs/burpees 6 Ring rows/pull ups MWOD Lateral Chest Wall Smash –  Using a foam roller, lie on your side […]

Workout PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 60 Front Squats (135/95)|(95/65) 50 Clean & Jerk 40 Power Snatch 30 Clusters** *Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way. **Cluster is Squat Clean directly into OH. COOL DOWN 2 SETS 1:00 Scorpion […]

Workout AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups* 40 Sit-ups 20 Box Jumps (30/24) *2″, 4″ or 6″ Deficit PureFit AMRAP x 18 MINUTES 20 Walking Lunges 10 Pushups 20 Situps 10 Box Step ups MWOD PreWOD:  Couch Stretch, 60 sec per leg PostWOD:  KB Quad/IT flush. Spend 90 Sec per leg […]

Workout BENCHMARK WORKOUT “HELEN” 3 ROUNDS FOR TIME 400m Run 21 KB Swings (53/35)|(35/26) 12 Pull-ups FINISHER 5 SETS 10 Strict Toes 2 Bar or Strict Knee Raise -Rest as Needed b/t Sets- PureFit 3 ROUNDS for TIME 400 M Row/Ski 21 KB Swings 12 Pullups/Ring rows FINISHER 4 SETS 10 Knee Raises *rest b/w […]

Mobility/open gym 5:30 am open gym 5:30 pm