CFCody WOD 5 Sets for Load: 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead -rest as needed b/t sets- *start moderate & build to heavy Partner Finisher 4 sets EACH 24 air squats 12 burpees *Partner 1 completes a full round while partner 2 rests. PureFit WOD 2 Rounds: 6 shuttles runs 3 […]

Parner WOD 8 rds Each- Congo Style: Partner 2 can not start until Partner 1 has completed the exercise in front of them. 3 Hang Cleans (205/135)(185/115) 5 Strict Pull-Ups 7 Burpees MWOD If time after the wod, work on this often neglected area: Elbow and forearm smash/recovery – Lying on your side, rotate bottom arm […]

Games WOD: 19:1 15 min AMRAP: 19 Wall Ball 19 Cal row WOD description & standards   MWOD Pre-WOD:Overhead lateral shoulder opener- place band over bar, doubling up on band. Externally rotate shoulder and keep palm facing the ceiling. Create tension on band with arm in overhead position. Once  stretch is felt, place back leg […]

CFC: EMOM x 15 Min 1: 3 DL (Heavy) Min 2: 20 Wallball Min3:  200m Run/Row PureFit: EMOM x 15 Min 1: 3 DL Min 2: 15 Wallball Min3:  150m Run MWOD Pre-WOD: Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band into the high hip, feet […]

Active Rest Day! Open gyms at 5:30am and 5:30 pm