CFCody WOD 10 sets: 12/10 calorie bike/row or 12 slam balls 10 burpee’s -rest 1 min between sets- FINISHER 3 sets: 5-10 strict pull ups 10 up right row (barbell or DB/KB) 10 bent over rows (barbell or DB/KB) PureFit WOD 8 sets of: 10 cal row/bike 10 med ball sit ups -rest :45 sec […]

CFCody WOD Strength/Skill – 15 min 1 rep Max Snatch *being the New Year, let’s work on resetting some important weight lifting numbers Conditioning 10 min AMRAP: 14 KB/DB alternating Snatch (55/35) 30 double unders/60 singles PureFit WOD 14 min AMRAP: 10 KB/DB alternating Snatch 12 step ups 14 cal row/bike MWOD Pre/Post WOD:  Anterior shoulder […]

Welcome 2019…What a great year it’s going to be! Closed Today Have a great day OFF. See you in the new year! Holiday Schedule Monday – New Years Eve 5:15-7:15am Open Gym 8:30-10:30am Open Gym Tuesday – New Years Day – CLOSED Wednesday – Saturday – Jan 2-5 Regular class schedule – Wednesday NOT being a rest day.

CFCody WOD “New Years Eve WOD” 20 min AMRAP: 1 clean and Jerk (155/125)(135/95) 9 burpee Box Jump overs (24/20) 365 meter row/400 meter run or 20/16 cal bike or 36 slam balls *clean & jerk should be heavy or 20 min AMRAP: 19 cal row/bike 3 rope climbs/5 pull ups +  5 K2E 6 burpee […]

Teams of 2: AMRAP x 21 10 DB Burpees 100 DU’s 12 C2B Pull-ups MWOD Pre-WOD: Bonesaw- kneeling, cross ankles and rest ankle of bottom foot on top of ab mat.  Place bottom leg forward and top leg at 60-90 angle from top leg. Sit down. Apply pressure to Achilles with top ankle. Rock left, right, […]