CFCody WOD Strength/Skill 10:00 Bar Muscle Up Development & Scaling WOD 50 alternating DB/KB snatch (50/35) 30 single DB/KB front rack box step-ups (24/20) 20 bar Muscle ups/7 rope climbs/30 cal row/ski/bike 30 single DB/KB front rack box step-ups 50 alternating DB/KB snatch -15 min time cap…get as far as you can! PureFit WOD WOD […]

CFCody WOD Strength/Skill Build to Moderate Load 3 Snatch Deadlifts + 3 Hang Power Snatch WOD 13 min AMRAP: 13 Hang Power Snatch (95/65)(65/45) 13 Pull ups PureFit WOD Skill 300 meter Ski Erg Relay x 2-3 -rest 1 min after each round *teams of 3 – complete 100 meters on ski erg and switch […]

Active Recovery Day Open Gym & Mobility @ 5:30am & Nutrition Class 5-5:30pm & Open Gym @ 5:30pm

CFCody WOD EMOM x 18: min 1- 10 Back Squats (155/105)(115/75) + 30 Double Unders or 60 singles min 2- 10 Burpee’s over the bar + 30 Double Unders or 60 singles min 3 – REST or Nutrition Test WOD “Fight Gone Bad” 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High […]

Today is the first day of the Post Holiday Nutrition Challenge! Those participating make sure to write your results on the board. good luck! CFCody WOD Nutrition Challenge WOD “Fight Gone Bad” 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pulls (75/55)(45/35) 1:00 Box Jump (20) 1:00 Push Press (75/55)(45/35) 1:00 Row […]