CFCody WOD 6 sets: 2 min ON / 2 min OFF 6 Power Snatch (165/105)((115/75) Max calorie row/bike or slam balls with remainder of 2 min *to allow for enough rowers/bikes & slam balls, partner up and 1 person work while the other rests. Midline ADD ON: 1- 15 flutter kicks 2- :30 sec hollow […]

Teams of 2-3 100 Burpee Pull-ups (Bar 4 inches above hands) 100 Clean and Jerks (135/95)(95/65) Mobility WOD suggestions – Thoracic Spine Lacrosse Ball Smash – Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. Wrap arms around plate […]

AMRAP: 30min 10/8 Calorie Bike or Row 10/10 Single Arm Deadlift 10/10 Single Arm Push-Press 20 Deadbugs :30 Bar Hang 1:00 Push-up Plank PureFit: AMRAP: 20min 10/8 Calorie Bike or Row 10/10 Single Arm Deadlift 10/10 Single Arm Push-Press 20 Deadbugs :30 Bar Hang :30 Push-up Plank Mobility WOD: Pre-WOD – Downward facing dog, chaturanga, […]

WOD: 10 RDS 12 Russian KBS (70/30)(55/35) 7 Burpee Box Jump Overs 5 Pull-ups PureFit: 7 RDS 10 Russian KBS 8 Ring Rows 5 Burpees Mobility WOD: Pre-WOD –  Banded shoulder flexion – Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to your ear with elbow […]

Open Gym and mobility at 5:30am and Open gym at 5:30pm This Saturday, December 1, @ 6:30pm is our “Vintage Prom”  Christmas Party!! Pick an Era….1920s – 2000s….pull out your old Prom dress or bow tie and come ready to dance! If you happen to find an old picture of yourself while digging up clothes […]