20.1 Open WOD 10 Rounds for time: 8 Ground to Overhead (95/65) 10 Bar Facing Burpees Scaling Option 10 Rounds for time: 8 Ground to Overhead (65/45) 10 Bar facing burpees *Athlete may STEP over the bar For full workout description click HERE -15 Min time cap- PureFit WOD 8 Rounds total Teams of 2: […]

CFCody WOD Workout AMRAP x 20 MINUTES 400m Row/Ski/20 cal Bike* 15 Burpees/Up-Downs 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round. *Increase Bike 3 Calories every round. PureFit WOD AMRAP x 15 MINUTES 250m Row/ski/10 calorie bike* 10 assisted pull ups/ring rows 8 […]

Active Recovery Day Open Gym & Mobility @ 5:30am & Open Gym @ 5:30PM 2020 CF Open The OPEN is here! Thursday the first WOD will be announced at 6pm. We are excited about this year’s format for our IN-HOUSE competition. How it works: -Teams of 4: 2 Males + 2 Females (CFCody will put teams together) -$5 buy-in/teammate […]

CFCody WOD Strength/Skill/Extended Warm-up (10 min MAX) 5×3 Power Clean* *Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM. Workout FOR TIME 27-21-15-9 Power Clean (135/95)|(95/65) Ring Dip or HR Push-up OPTIONAL FINISHER 3 SETS 15 Barbell Bent Over Rows (Supinated Grip) […]

CFCody WOD Strength/Skill ON A 15:00 RUNNING CLOCK… Establish 10RM Front Squat* *Max 2 attempts at 10RM Workout FOR TIME 20 Front Squat (135/95)|(95/65) 40 Sit-ups* 40 Plate OH Step-Back Lunges (25/15)|(15/10) 15 Front Squat (155/105)|(115/75) 30 Sit-ups 30 Plate OH Step-Back Lunges 10 Front Squat (185/125)|(135/95) 20 Sit-ups 20 Plate OH Step-Back Lunges 10 […]