STRENGTH/SKILL ON A 15:00 RUNNING CLOCK… Establish 1RM Snatch WOD FOR TIME 10,9,8,7…1 Hang Power Snatch (95/65)|(65/45) *5 Strict Pull-ups then 50m Shuttle Run after full set 15:00 Hard Cap *For the shuttle run, set-up a 10m course. Athletes will run 5 total lengths. PUREFIT 10,8,6,4,2  Alternating KB/DB Snatch 5 Pullups 50 M Shuttle (run […]

The INBODY Machine will be at the Gym during all classes TODAY! For only $20, cash or check please, take advantage of this really cool machine. Compare your results to last time or check it out for the first time! Mindy will be at the gym to help go over results from 8:15-10am, 4:00-5:00pm, 5:30-6:00pm.  […]

CFCody WOD teams of 2: 1000 meter row or 4 hill sprints (2 each) 60 KB/DB goblet squats (70/55)(55/35) 600 meter farmers carry (70/55)(55/35) 60 Strict Pull ups 600 meter farmers carry 60 Goblet squats 1000 meter row or 4 hill sprints (2 each) *Partner 1 works while Partner 2 rests. *Alternate every 250m on […]

CFCody WOD Strength/Skill – 12 min running clock Build to a Heavy 2-rep Split jerk WOD 10 min AMRAP: 2,4,6,8….. Jerk (135/95)(95/65) 5,10,15,20….. double unders/Single Unders -keep the same number of singles as doubles Midline 5 sets of the Banded core complex 1 set = 5 sec hold 5 hollow rocks 5 V-ups PureFit WOD […]

CFCody WOD Extended warm-up- 10 min tops set of 3 Hang Power Cleans -Build to your heaviest weight for the workout WOD  On the 3min X 6 sets: 25/20 cal row/ski/bike or 400 meter run Max Hang Power Clean -rest 1 min between sets- Rd 1 & Rd 2 – (185/125)(155/105) Rd 3 & Rd […]