mobility/open gym 5:30 a.m. open gym 5:30 p.m. Reminder that PureFit moves to 7:30am starting Monday June 3 CFCody Kids & Teens summer session starts Monday June 3! Call today to get your kiddos on the roster.

Strength/Skill EXTENDED WARM-UP Build Quickly to Heaviest Workout Weight for 2 Sets of 3 Singles WOD 2 SETS 20 Power Clean (135/95)|(95/65) 15 Burpee 15 Power Clean (155/105)|(135/95) 15 Burpee 10 Power Clean (185/125)|(155/105) 15 Burpee -Rest 5:00 b/t Sets- *if you completed Murph yesterday and are feeling tired, do one set of this WOD […]

OPEN GYM FROM  8:00am-10:00am, ONLY. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on […]

Team WOD Teams of 2 20 min AMRAP hill sprints *rest while your teammate runs Or MURPH -if you can’t be here Monday you can do Murph

CFCody WOD 4 sets 200 meter run/row/ski 5 DB/KB Power Cleans (55/35)(35/25) 10 front rack alt. reverse lunges 200 meter run/row/ski 5 DB/KB push press (55/35)(35/25) 10 front rack alt. reverse lunges -rest 1min b/t sets- *can use 1 or 2 DB/KB on the lunges  PureFit WOD 3 sets 200 meter run/row/ski 5 DB/KB Power […]