CFCody WOD Workout EMOM x 16 MINUTES MIN 1 – 16/13 Cal Bike/row/ski* MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)* *Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. PureFit WOD 3 rounds 10 KB Deadlifts 20 slam balls 400 meter […]

CFCody WOD Strength/Skill 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout FOR TIME 30 Front Squat (135/95)|(95/65) […]

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm Christmas Party Saturday December 21st @ 6:30pm CFCody will provide the main course Pot Luck items 5:15am – Appetizers 6:15am – Sides 8:30 & PureFit – Desserts 4:30pm – Appetizers 5:30pm – Sides Wear your dancing shoes, we will be learning […]

CFCody WOD Strength/Skill 5-3-1 Push Press *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout DOUBLE AMRAP AMRAP x 4 MINUTES […]

CFCody WOD Workout FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row OPTIONAL FINISHER 2 SETS :30 Hollow Rock 2:00 Plank Hold :30 Hollow Rock 50 […]