CFCody WOD 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/115)(115/85) slam balls *after every EVEN round complete 9 HSPU or hand release push ups Midline ADD ON 1. :45 sec hollow hole 2. 15 russian twist 3. 15 V-ups 4. 30 flutter kicks 1, 1+2, 1+2+3, 1+2+3+4 PureFit WOD 10-9-8-7-6-5-4-3-2-1 Med ball Cleans slam balls *after every EVEN round […]

Active Recovery Day! Open Gym & Mobility @ 5:30AM & Open Gym & CF Gymnastics @ 5:30PM Holiday Schedule *Christmas week & New years week will be the same Monday Dec 24 & Dec 31 – Morning classes ONLY Tuesday Dec 25 & Jan 1 – CLOSED Wednesday Dec 26 & Jan 2 – Regular […]

CFCody WOD Strength/Skill – 15 min  Front Squat 5-3-1-1-1 *Build each set, allow 1-2 min recovery between sets.  Find 1 rep max for the day. Conditioning EMOM x 20: min 1 – 18/14 cal row/bike min 2 – 15 DB/KB front squats (50/35)(35/20) min 3 – 8-10 burpee box jump overs min 4 – REST […]

CFCody WOD 5 Rounds for quality: 250 meter row 10 burpees 12/10 Cal bike 10/10 KB single leg Deadlifts (70/53)(53/35) 60 Double Unders & singles 10 KB Swings (70/53)(53/35) PureFit WOD 3-4 Rounds for Quality: 250 meter row 10 burpees 10 Cal bike 10/10 KB single leg Deadlifts 30 singles unders or 15 step ups […]

In teams of 2 complete; 10 400m runs Teammate “A” runs a 400 Teammate “B” performs rounds of “Cindy” until teammate “A” returns.  Then, switch until 10 400m runs are complete. *Pick up where your teammate left off.  For example, if your teammate was at 2 complete rounds + 5 pull-ups, 10 push-ups, & 8 […]