Active Recovery Day Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill SKILL EMOM x 10 MINUTES MIN 1 — 4 Thrusters (Building)* MIN 2 — :40 Practice Gymnastic Kipping Pull-up** *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar. Workout BENCHMARK WORKOUT “FRAN” FOR TIME 21-15-9 Thruster […]

CFCody WOD Strength/Skill EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30×1)* *Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set. Workout FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)* *After Every Set Complete… 8 Handstand Push-ups (Strict Optional) 16 Slam Balls (30/20)|(20/10) HSPU sub 8 DB/KB seated press […]

Workout PARTNER WORKOUT IN TEAMS OF 3… AMRAP x 13 MINUTES P1 Completes… 6 Toe 2 Bar 14 Russian KB Swing (70/53)|(53/35) 24 Double Unders While P2… Wall Sit Hold While P3… Rests -Rest 2:00- ON A 7:00 RUNNING CLOCK… Max Cal Bike *P1 works while P2 holds Wall Sit and P3 Rests. P1 completes […]

Strength/Skill ON A 15:00 RUNNING CLOCK… Build to a Heavy Clean & Jerk WOD 3 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/75) 10 Shoulder to Overhead PureFit 5 ROUNDS FOR TIME 10 Med Ball Cleans 10 Burpees 10 Alternating DB Snatch 100 M Row/Bike/Ski MWOD PreWOD:  Shoulder Rotation Primer -this will help activate and warm up […]