CFCody WOD 15 min AMRAP: 6 Push jerks (185/135)(135/95) 2 rope climbs or 6 Toes to bar 6 shuttle sprints *rope climb sub = 3 Toes 2 Bar/ 1 rope climb PureFit WOD 12 min AMRAP: 6 DB push jerks 6 K2E 6 shuttle sprints MWOD PreWOD:  Hamstring lockouts- wrap light band around foot. While lying […]

CFCody WOD 5-7 rounds: 7 Goblet squats (75/55)(55/35) 7 KBS (75/55)(55/35) 14 burpees -rest :30 sec between rounds- *goal is to maintain same pace each round.  If you slow down significantly after 5 rounds STOP. PureFit WOD 4-7 rounds: 7 goblet squats 7 KBS 7 box burpees or up down -rest :30 sec between rounds- […]

Active Recovery Day! Open Gym & Mobility @ 5:30AM & Open Gym @ 5:30PM

CFCody WOD 4 Rounds for MAX reps: min 1: bike/ski/row for cal/200 meter run min 2: Handstand Push Ups/ push ups min 3: Deadlifts (225/155) min 4: slam balls (30/20) -rest 1 min between rounds- *Find a rep scheme you can maintain PureFit WOD 4 Rounds for MAX reps: min 1: bike/ski/row for cal min 2: push […]

CFCody WOD AMRAP x 8 min: 300 meter run/row/ski 10 Hang Power clean (135/115)(115/85) 8 Box Jump overs -rest 1 min- AMRAP X 6 min: 200 meter run/row/ski 8 Hang Power cleans (135/115)(115/85) 6 Box jump overs -rest 1 min- AMRAP x 4 min: 100 meter run/row/ski 6 Hang Power cleans (135/115)(115/85) 4 box jump overs […]