CFCody WOD 10-9-8-7-6-5-4-3-2-1 Power Cleans (155/115)(135/95) C2B pull-ups Burpee Box jumps PureFit WOD 10-9-8-7-6-5-4-3-2-1 DB cleans ring rows/pull-ups up-down box step-ups MWOD Pre-WOD: Anterior shoulder smash with barbell – Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the […]

CFCody WOD Strength/Skill EXTENDED WARM-UP 3-3-3 Power Snatch* -Rest as Needed b/t Sets- *Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch. *Immediately after each set perform 20 Unbroken Double Unders. Workout AMRAP x 15 MINUTES 3-2-1 Power Snatch* 10/8 Cal Bike 20 Unbroken Double […]

Closed today. Happy New Year friends! Holiday Schedule Monday – Regular schedule Tuesday – Morning classes ONLY Wednesday – CLOSED Thursday – Saturday – Regular schedule

CFCody WOD Workout BENCHMARK WORKOUT “BARBARA” 5 SETS 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats -Rest 3:00 b/t Sets- Team option 5-10 SETS 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats -you choose set amount -no rest after each set -one person working a time 1/2 Barbara 5 SETS 10 Pull-ups 15 Push-ups 20 […]

CFCody WOD Workout “THE THREE WISEMEN” 3 ROUNDS FOR TIME 15 Deadlifts (225/155) 25/20 Cal Bike/Row/Ski 35 DB Thrusters (35/20) -20:00 Hard Cap- PureFit WOD 3 rounds 15 KB Deadlifts 20 calories Bike/Row/Ski 15 KB/DB Thrusters -20 min cap- MWOD Pre-WOD: Thigh Adductor stretch- this will allow you to get into a deeper squat and […]