Strength/Skill 5×3 (3 sec. descent, no pause, 1 second up) Back Squat @65-75% of 1RM* -Rest at Least 2:00 b/t Sets- *Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo. WOD EVERY 5:00 FOR 3 SETS 12 Burpee Over Bar 12 Front Squat (135/95)|(95/65) 400m Run […]

Team WOD Teams of 2: 50 Synchronized Wall Ball (20/14) -each- 50 med ball sit ups -total- 50 Clusters (clean & Thruster) (115/85)(95/65) -total- 50 Toes 2 Bar/knees raises -total- 50 Synchronized Wall Ball -each- *Clusters & T2B/K2E: break up reps however, one person working at a time.

CFCody WOD For Time: 1000 meter Row/Ski/Run 800 meter Run/Row/Ski 50 KBS (53/35)(35/25) 40 Push Press (115/75)(95/65) 500 meter Row/Ski/Run 400 Meter Run/Row/Ski 25 KBS 20 Push Press -25 min Cap- Cal Bike Options 1000 meters = 40/35 800 meters = 35/30 500 meters = 30/25 400 meters = 25/20 *If you’re not running switch […]

CFCody WOD Strength/Skill Every 90 sec for 8 sets complete: 1 Squat Clean *Start moderate-heavy and build to heaviest single rep WOD 3 Rounds 300 meter run/row/ski 10 C2B Pull ups 21 Deadlifts (225/155)(155/105) PureFit WOD 3 -4 Rounds 300 meter run/row/ski 10 pull ups/ring rows 12 KB/DB Deadlifts 14 med ball sit ups *Can […]

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