Our new member 2 for 1 special is running through the month of February. CFCody members… refer someone and they take advantage of this deal, you will receive $20 cash! Spread the word! CFCody WOD Strength/Skill ON A 15:00 RUNNING CLOCK… Build to 5RM Back Squat Workout AMRAP x 14 MINUTES 200m Run/Row/ski 14 slam […]

Teams of 2: 120 Wall-Balls 60 Clean and Jerks 120 Wall-Balls 40 Clean and Jerks

CFC: Amrap x 18:00 7 Muscle-Ups 14 DB Hang Power Cleans 21 Lunges PureFit: Amrap x 18:00 7 Ring Rows 9 KBS 12 Lunges MWOD PreWOD:  place a medium sized band on the pull up bar.  Place the band around your elbow. Roll shoulder down and back to place in stable position. Place that arm behind your back at […]

CFC: Diane 21-15-9 Deadlift (225/155) Hand Stand Push-Ups PureFit: 21-15-9 Two Handed DB Deadlift Seated DB Press MWOD PreWOD:  20 Supermans+ 20 Good Mornings PostWOD:  Lower Back Smash + Monkey Bar of Death

Rest Day: Open Gyms at 5:30am and 5:30pm Mobility at 5:30 am