CFCody WOD Strength/Skill -15 min build 5 X 3 Deadlift -4 set should be your 3RM for the day or PR, 5th set is a drop set -drop set = De-load barbell to 1st or 2nd set weight and finish 5th set. WOD “Christine” 3 rounds: 500 meter row 12 Deadlifts (body weight)* 21 box […]

CFCody WOD 15 min AMRAP: 200 meter run/row/ski 10 Hang power cleans(155/105)(135/95) 10 back squats or toes to bar/med ball sit ups *if you are sore from lunges sub t2b for back squats. You can also alternate each round…be smart listen to your body Core Finisher – NOT FOR TIME 30 barbell roll outs -put […]

Active recovery day! Open gym & Mobility @ 5:30am & Open gym @ 5:30pm

Order by Midnight TONIGHT to get your local/fresh fruits, veggies and meat! Pick up your goods at the gym @ 5pm! CFCody WOD Strength/Skill EMOM X 10: min 1- 5-8 HSPU or handstand practice* min 2- moderate pace row or bike * advanced athletes should practice HS walk or free standing hold WOD 3 rounds: […]

CFCody WOD 3 AMRAPS- 5 min AMRAP: max wall balls -rest 2 min- 5 min AMRAP Max cal row/ski/bike -rest 2 min- 5 min AMRAP Max power snatch (135/95)(95/65) Posterior Auxiliary Work 3 sets-NOT for time 10 Romanian deadlifts* 40 Glute Bridges** *slow descent, performed with workout weight **fast and unbroken PureFit WOD 5 min AMRAP: […]